7 Sets Not for Time:
3 Heavy Deadlifts
5 High Box Jumps
Tomorrow’s Forecast:
Lunges – Strict Press – Back Squat – Bent Over Row – Cardio
Recovery of the Week:
Stretching is a fundamental tool we can use to assist in the recovery process. Follow along with this 15 minute video to take advantage!
“Kickstarter”
20 Minute AMRAP:
200 Meter Run
20 Dumbbell Ground to Overhead (50/35)
30 Sit-ups
20 Hand Release Push-ups
Tomorrow’s Forecast:
Deadlifts – Box Jumps
Question of the Week:
What’s one thing in your daily routine you can’t live without?
“Freedom Sauce”
3 Minute AMRAP:
21 Overhead Squats (95/65)
21 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest
3 Minute AMRAP:
18 Overhead Squats (115/85)
18 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest
3 Minute AMRAP:
15 Overhead Squats (135/95)
15 Lateral Burpees Over Bar
Max Calorie Row
3-minute rest
3 Minute AMRAP:
12 Overhead Squats (155/105)
12 Lateral Burpees Over Bar
Max Calorie Row
Tomorrow’s Forecast:
Running – Ground to Overhead – Sit-ups – Hand Release Push-ups
Quote of the Week:
“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.”
David Brinkley
“Open Test”
20 Minute AMRAP:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 T2B
30 C2B Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches
10 Ring Muscle-ups
Recipe of the Week:
This week’s recipe is great for lunches or a quick protein packed snack. Try this Avocado Chicken Salad.
Ingredients:
2 cups shredded chicken
1 avocado
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
2 tsp lime juice
1 tsp fresh cilantro
1/4 cup mayo
1/4 cup plain Greek Yogurt
Instructions:
1) Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes to let all those yummy flavors blend together.
2) Serve on your favorite bread, crackers, pita pocket or on a bed of lettuce.
Recipe of the Week:
This week’s recipe is great for lunches or a quick protein packed snack. Try this Avocado Chicken Salad.
Ingredients:
2 cups shredded chicken
1 avocado
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
2 tsp lime juice
1 tsp fresh cilantro
1/4 cup mayo
1/4 cup plain Greek Yogurt
Instructions:
1) Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes to let all those yummy flavors blend together.
2) Serve on your favorite bread, crackers, pita pocket or on a bed of lettuce.
“Annie on the Run”
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups
200 Meter run after each round
Tomorrow’s Forecast:
Wall Balls – Double Unders – Box Jumps – Toes to Bar – Pull-ups – Burpees – Cleans – Jerks – Snatches – Ring Muscle-ups – Kitchen Sink
Throwback of the Week:
Throwback to our 2019 stocking exchange!
Overhead Walking Lunge
10 – 10 – 10 – 10 – 10
Tomorrow’s Forecast:
Double Unders – Sit-ups – Running
Box Brief:
We are discontinuing weightlifting clinics on the third Thursday of each month. We will only be hosting clinics on the first Saturday of every month going forward.
Recovery of the Week:
This week’s focus is on hydration. Check out this short video!
“Bender”
For Time:
1000 Meter Row
-Then-
50 – 35 – 20
Russian KBS (72/53)
Ring Dips
-Then-
500 Meter Row
Tomorrow’s Forecast:
Overhead Walking Lunges
Question of the Week:
If you could see one movie again for the first time, what would it be?
