“Under Fire”
4 Rounds:
21 Pull-ups
15 Bar Facing Burpees
9 Front Squats (185/130)
Tomorrow’s Forecast:
Rowing – Russian Kettlebell Swings – Ring Dips
Quote of the Week:
“Life is like a coin. You can spend it any way you wish, but you only spend it once.”
Lillian Dickson
Back Squat
Heavy Set of 8
“Devil in Disguise”
14 Minute AMRAP:
10 Single Arm Devil Presses (50/35)
10 Single Dumbbell Step-ups (50/35) (24/20)
10 Chest to Bar Pull-ups
Recipe of the Week:
The recipes are back! Try out this Korean-Inspired Beef & Rice.
Ingredients:
4 cups sugar snap peas
1 lb 90% lean ground beef (SUBSTITUTES: chicken, turkey or veggie ground)
1 tablespoon garlic
1 cup diced onions
1 tablespoon ginger
Sauce
1 teaspoon sesame oil
3 tablespoons low sodium soy sauce
3 tablespoons Sriracha
1 tablespoon rice vinegar (OR apple cider vinegar, red wine vinegar, white)
2 tablespoons coconut sugar (OR brown sugar, cane sugar)
2 cups cooked brown rice
Garnish
1 tablespoon sesame oil (optional)
green onion
jalapeño (green or red)
sesame seeds
Instructions:
1) Mix together the ingredients for the sauce and set aside. As an alternative to this sauce, you can just use Gochujang.
2) Set a skillet on HIGH heat. Once hot, lightly spray with a little avocado oil and add sugar snap peas. Let the peas rest in the skillet for a minute – without stirring – in order to let them sear. Then begin stirring the peas with a spatula. Cook for 2 to 3 minutes, then remove from the skillet.
3) Reduce the heat to medium high heat, add a drop of oil, then add the beef. Begin chopping up the meat in the skillet, then add garlic, onions and ginger. Continue chopping and stirring the beef while folding in the onions, garlic and ginger. Cook for 6 to 8 minutes.
4) When the beef is nearly finished, reduce the heat to low then pour in the sauce. Stir and ensure all the beef is covered in the sauce. Remove from the heat.
5) Garnish with sesame oil, green onion, sesame seeds and jalapeño (if desired).
Strict Press
Heavy Set of 3
“Three for Five”
Every 3 Minutes for 5 Rounds:
10 Strict Press (95/65)
30 Sit-ups
Max Calorie Row
Tomorrow’s Forecast:
Single Arm Devil Presses – Dumbbell Step-ups – Chest to Bar Pull-ups
Box Brief:
Bring A Friend Day is on Thursday.
Throwback of the Week:
Throwback to quarantine workouts!
Lindsay
“You Complete Me”
18 Minute AMRAP: teams of 2
50 Double Unders
15 Kettlebell Swings (53/36)
15 Push-ups
Box Brief:
Bring A Friend Day is on Thursday!
This is our final week of the Nutrition Challenge! Everyone has done such an amazing job at creating new healthy habits and it has shown in your workouts. To close things out we will be doing post-challenge measurements at the gym after the 9:30 am class on Saturday. See you there!
Tomorrow’s Forecast:
Heavy Strict Press – Light Strict Press – Sit-ups – Rowing
Jimmy
“X-Factor”
5 Rounds: 18 Minute Cut-off
12 Box Jump Overs (24/20)
9 Burpee Pull-ups
“X” Clean and Jerks
Round 1 – 15 C&J (135/95)
Round 2 – 12 C&J (155/105)
Round 3 – 9 C&J (185/125)
Round 4 – 6 C&J (205/145)
Round 5 – 3 C&J (225/155)
Box Brief:
Bring A Friend Day is on Thursday!
This is our final week of the Nutrition Challenge! Everyone has done such an amazing job at creating new healthy habits and it has shown in your workouts. To close things out we will be doing post-challenge measurements at the gym after the 9:30 am class on Saturday. See you there!
Tomorrow’s Forecast:
Double Unders – Kettlebell Swings – Push-ups
Joe
Ryan
“Cannonball”
For Time:
800 Meter Run
70 Wall Balls (20/14)
600 Meter Run
50 Wall Balls
400 Meter Run
30 Wall Balls
200 Meter Run
10 Wall Balls
Box Brief:
Bring A Friend Day is on Thursday!
This is our final week of the Nutrition Challenge! Everyone has done such an amazing job at creating new healthy habits and it has shown in your workouts. To close things out we will be doing post-challenge measurements at the gym after the 9:30 am class on Saturday. See you there!
Tomorrow’s Forecast:
Clean and Jerks – Box Jumps – Burpee Pull-ups
Stephy
Pool
“Cho To-Go”
5 Minute AMRAP:
40/30 Calorie Row
20 Box Jump Overs (24/20
AMRAP “Macho Man” (135/95)
5-minute rest
5 Minute AMRAP:
30/21 Calorie Row
15 Box Jumps (24/20
AMRAP “Macho Man” (155/105)
5-minute rest
5 Minute AMRAP:
20/15 Calorie Row
10 Box Jump Overs (24/20)
AMRAP “Macho Man” (185/135)
***Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
Holman & Wes
Jackie
“Blazin Nails”
Every 3 Minutes for 7 Rounds:
Double Unders
20 Toes to Bar
Box Brief:
Weightlifting Clinic is on Saturday at 11 am. There are only 12 spots left, so sign up fast. The cost is $20 (paid to Ricky).
Foster
