WOD

“Tear Drop”
15 Minute AMRAP:
100 Double Unders
65 Air Squats
30 Dumbbell Snatch (50/35)

Tomorrow’s Forecast:
Pull-ups – Burpees – Row

Quote of the Week:
“I find that the harder I work, the more luck I seem to have.”
Thomas Jefferson

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Doctors of Physical Therapy, Dr. Erica and Dr. Joe of White Wong PT are holding another FREE clinic on Saturday the 31st at 11am. Their focus will be on improving the strength of your pelvic floor for lifting and jumping workouts.

Pause Front Squat
Heavy Set of 2

“WMD”
12 – 9 – 6
Front Squats
Bar Muscle-ups

Recipe of the Week:
Often times we struggle to consume protein throughout our day. Especially during lunch or for a snack. This Tuna Salad recipe might be just what you need to incorporate more protein into your diet.

Ingredients:
4 x 6 oz cans tuna packed in water
2 small dill pickles diced
1 large celery rib diced
1/4 cup red onion minced
1 garlic clove grated
1 tbsp lemon juice or vinegar
1/4 tsp salt
Ground black pepper to taste
3/4 cup plain Greek yogurt, 2%+ fat
1/4 cup mayo

Instructions:
1) Drain cans with tuna well. I usually press hard onto the lid while draining the can completely.
2) Transfer to a large bowl and separate into flakes with a fork.
3) Add pickles, celery, red onion, garlic, lemon juice, salt, pepper, yogurt and mayo.
4) Stir well with a fork and refrigerate.

“Static Shock”
3 Rounds: teams of 2
1500/1200 Meter Row
70 Push-ups + Dip Hold
100 Sit-ups + Side Plank

Tomorrow’s Forecast:
Front Squats – Muscle-ups

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Meme of the Week:
We’re just pacing the workout.

“Yeah, Okay”
20 Minute AMRAP:
50 – 40 – 30 – 20 – 10
Kettlebell Swings (53/36)
25 – 20 – 15 – 10 – 5
Burpee Box Jump Overs (24/20)
5 – 4 – 3 – 2 – 1
Rope Climbs
-then-
Max Double Unders

Tomorrow’s Forecast:
Row – Push-ups – Sit-ups

Recovery of the Week:
Why is protein so important to recovery? What type of protein should we be consuming for recovery? Watch this week’s video to find out.

Overhead Squat
5 – 5 – 5 – 5 – 5

“Fast Break”
For Time:
400 Meter Run
40 Overhead Squats (45/35)

Tomorrow’s Forecast:
Kettlebell Swings – Burpee Box Jump Overs – Rope Climbs

Question of the Week:
Would you rather have the power to control weather or freeze time?

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

“Slurpee”
11 Rounds:
7 Deadlifts (115/85)
7 Push Press (115/85)
7 Toes to Bar

Tomorrow’s Forecast:
Overhead Squat – Run

Quote of the Week:
“I destroy my enemies when I make them my friends.”
Abraham Lincoln

Box Brief:
Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.

“Pain Killer”
For Time:
Buy In – 100 Double Unders
-then-
21 – 15 – 9
Shoulder to Overhead (135/95)
Pull-ups
-then-
Cash Out – 100 Double Unders

Recipe of the Week:
Here is a great one-tray bake that will make dinner with the family easy. Try this Quick Chicken Roast.

Ingredients:
6 thyme sprigs, leaves picked
4 anchovies in oil, drained, chopped
2 teaspoons dried oregano
1 teaspoon chilli flakes
2 tablespoons olive oil
2 garlic cloves, chopped
Finely grated zest of 1 lemon
8 Lilydale Free Range Chicken Thighs (bone in, skin on)
800g baby kipfler potatoes, halved lengthways
100g speck or streaky bacon, cut into 5mm-thick batons
250g baby truss tomatoes

Instructions:
1) Preheat the oven to 200C.

2) Combine the thyme, anchovies, oregano, chilli, oil, garlic and lemon zest in a bowl. Add the chicken and turn to coat. Add the potatoes and toss to combine. Place on a large baking tray and scatter over the speck.

3) Cut the zested lemon into wedges and add to the tray. Season and roast for 40 minutes or until chicken is golden and potatoes tender. Remove from the oven and top with tomatoes. Roast for a further 10-15 minutes until tomatoes are blistered.

4) Squeeze over roasted lemon juice to serve.

“Storm Chaser”
3 Rounds:
3 Minutes – Row for Calories
2 Minutes – Burpees
1 Minute – Power Snatch
2 Minute Rest

Tomorrow’s Forecast:
Run – Box Jumps – Russian Twist – Cleans – Farmers Carry

Recovery of the Week:
Here are some simple tips about hydration for the week. Make sure to down those fluids!