WOD

Deadlift – Week 5
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 92%
1 @ ???

Track B
Follow the same rep scheme as Track B but ignore the percentages. Go up based off feel and push to a 1RM with perfect form.

Pull-up + Push-up – Week 5
Track A
1 Set Each
Max Unbroken Pull-ups
Max Unbroken Push-ups
Rest as needed between exercises

Track B
3 Sets Each
Max Unbroken Pull-ups (hardest progression)
Max Unbroken Push-ups (hardest progression)
Rest as needed between exercises

Tomorrow’s Forecast:
Sit-ups – Run

Recovery of the Week:
We could all be better about stretching before or after our work day. Follow along with this quick 10 minute video to introduce more stretching into your life.

“Filthy Fifty”
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KBS (35/26)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Sit-ups
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Tomorrow’s Forecast:
Deadlift – Push-up – Pull-up

Question of the Week:
Would you rather take one vocation that lasts four weeks or four vocations that last one week?

“Herky Jerky”
Every 5 Minutes for 4 Rounds:
500/400 Meter Row
12 Jerks (185/135)

Tomorrow’s Forecast:
Filthy Fifty

Quote of the Week:
“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”
Oprah Winfrey

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. This is our biggest event of the year.

“Screwball”
20 Minute AMRAP:
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30/24 Calorie Row
20 Toes to Bar
10 Bar Muscle-ups

Recipe of the Week:
We found another easy recipe for any night of the week! Just add your favorite healthy carb and then make this Cumin-Roasted Pork Chops and Brussels Sprouts recipe!

Ingredients:
teaspoon kosher salt, plus more as needed
1 teaspoon whole cumin seeds
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper, plus more as needed
1/4 teaspoon crushed red pepper flakes, or to taste
2 cloves garlic, finely grated or minced
2 bone-in pork chops, about 1½-inches thick (1¾ pounds total)
1 pound Brussels sprouts, trimmed and halved through the stem
1/4 cup whole sage leaves
2 tablespoons extra virgin olive oil
lemon wedges, for serving

Ingredients:
1) In a large bowl, mix together the salt, cumin seeds, ground cumin, black pepper, chile flakes and garlic until it resembles wet sand.

2) Smear the mixture all over the pork and let sit at room temperature for at least 20 minutes, or in the refrigerator for up to 24 hours.

3) Heat oven to 450 F.

4) In a small bowl, toss the Brussels sprouts and sage leaves with the oil and a large pinch of salt and pepper. Spread out on a quarter-sized rimmed baking sheet (or a 9- by 13-inch baking dish) and place in the oven. Place the pork on a quarter-sized rimmed baking sheet (or use a regular rimmed baking sheet) and place in the oven along with the sprouts.

5) Roast pork and sprouts for 15 minutes. Flip the chops over and give the sprouts a stir, and continue roasting until the pork is cooked through and the sprouts are browned and tender, about 3-5 minutes for the pork and 5-10 for the sprouts. Serve with lemon wedges.

“Stand & Deliver”
16 Minute AMRAP:
10 Double Dumbbell Step-ups (50s/35s) (24/20)
100 Meter Dumbbell Farmers Carry (50s/35s)
200 Meter Run
:30 Second L-Sit

Tomorrow’s Forecast:
Wall Ball – Box Jump – Row – Toes to Bar – Muscle-up

Box Brief:
Saturday Night Yoga is Back! Save the date for Saturday the 28th 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!

Meme of the Week:

Deadlift – Week 4
Track A
4 @ 55% of 1RM
3 @ 65%
2 @ 75%
1 @ 80%
1 @ 86%
1 @ 94%

Track B
5 Reps Moderate
5 Reps Moderate
5 Reps Heavy
5 Reps Heavier
5 Reps Heaviest

Pull-up + Push-up – Week 4
Complete Either of the Following Tracks for Both Strict Pull-ups & Push-ups

Track A
3 Sets:
Max Unbroken at Week 1 Progression

Track B
6 Sets
2-4 Reps @ Hardest Progression

Tomorrow’s Forecast:
Step-up – Farmer Carry – Run – L-Sit

Box Brief:
This Thursday is Bring a Friend Day!

Recovery of the Week:
Sleep! Just how important is it for fat loss and muscle gain? Watch the video below to find out.

“Preppy”
5 Minute AMRAP:
Buy In – 50/35 Calorie Row
10 Thrusters (95/65)
6 Bar Facing Burpees
10 Power Snatch (95/65)
6 Bar Facing Burpees

5-minute rest

5 Minute AMRAP:
Buy In – 40/30 Calorie Row
8 Thrusters (115/75)
6 Bar Facing Burpees
8 Power Snatch (115/75)
6 Bar Facing Burpees

5-minute rest

5 Minute AMRAP:
Buy In – 30/25 Calorie Row
6 Thrusters (135/85)
6 Bar Facing Burpees
6 Power Snatch (135/85)
6 Bar Facing Burpees

Tomorrow’s Forecast:
Deadlift – Push-up – Pull-up

Question of the Week:
Would you rather travel the US and see the sights in a motorhome or by plane?

“Annie on the Run”
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups
200 Meter run after each round

Tomorrow’s Forecast:
Thruster – Burpee – Snatch – Row

Quote of the Week:
“Folks are usually about as happy as they make their minds up to be.”
― Abraham Lincoln

Box Brief:
Saturday Night Yoga is Back! Save the date for Saturday the 28th 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!