Back Squat
8 @ 65% of 1RM
6 @ 75%
4 @ 85%
4 @ 90%
Front Squat
8 @ 65% of 1RM
6 @ 75%
4 @ 85%
4 @ 90%
Tomorrow’s Forecast:
Run – Man Makers – Deadlifts
Recovery of the Week:
Here’s a quick reminder that the foods you eat can effect how you recover!
“Highlander”
For Time:
50 Double Unders
25 Burpees
5 Power Snatch (135/95)
40 Double Unders
20 Burpees
5 Power Snatch
30 Double Unders
15 Burpees
5 Power Snatch
20 Double Unders
10 Burpees
5 Power Snatch
10 Double Unders
5 Burpees
5 Power Snatch
Tomorrow’s Forecast:
Back Squat – Front Squat
Box Brief:
Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a bbq at 11am. All other class times will be cancelled. See you there!
Saturday Night Yoga is back! Save the date for Saturday May 29th, 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!
Question of the Week:
Would you rather win the lottery or live twice as long?
“Death Wish”
20 Minute AMRAP:
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 Calorie Row
20 Toes to Bar
10 Bar Muscle-ups
Tomorrow’s Forecast:
Double Unders – Burpees – Power Snatches
Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, 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!
Memorial Day is next Monday and we are excited to honor the men and women who paid the ultimate sacrifice for our freedoms. We will host our annual Murph workout during two class times at 8:30am and 10am with a BBQ at 11am. All other class times will be cancelled. See you there!
Quote of the Week:
“Strength and growth come only through continuous effort and struggle.”
Napoleon Hill
“Shin Guard”
9 – 15 – 21
Burpee Box Jump Overs (24/20)
Power Snatch (115/85)
Recipe of the Week:
Here is a great lunch time idea! Try this Greek Beef Pita recipe.
Ingredients:
1 pound lean ground beef (90% lean)
1 small onion, chopped
3 garlic cloves, minced
1 teaspoon dried oregano
3/4 teaspoon salt, divided
1 cup reduced-fat plain Greek yogurt
1 medium tomato, chopped
1/2 cup chopped peeled cucumber
1 teaspoon dill weed
4 whole pita breads, warmed
Optional: Additional chopped tomatoes and cucumber
Instructions:
1) In a large skillet, cook beef, onion and garlic over medium heat 8-10 minutes or until beef is no longer pink and vegetables are tender, breaking up beef into crumbles; drain. Stir in oregano and 1/2 teaspoon salt.
2) In a small bowl, mix yogurt, tomato, cucumber, dill and remaining salt. Spoon 3/4 cup beef mixture over each pita bread; top with 3 tablespoons yogurt sauce. If desired, top with additional tomatoes and cucumbers. Serve with remaining yogurt sauce.
“Five O’clock Somewhere”
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
15 Pull-ups
5 Minute Rest
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
10 Chest to Bar Pull-ups
5 Minute Rest
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
5 Bar Muscle-ups
Tomorrow’s Forecast:
Burpees – Snatches
Meme of the Week:
A face we should all be proud of….
Back Squat
8 @ 65% of 1RM
8 @ 70%
6 @ 80%
6 @ 85%
Front Squat
8 @ 65% of 1RM
8 @ 70%
6 @ 80%
6 @ 85%
Tomorrow’s Forecast:
Double Unders – Push Press – Pull-ups
Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, 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!
Recovery of the Week:
Here is another great yoga routine for our sore bodies!
“Quadratic Formula”
4 Rounds:
1 Minute – Bike / Row for Calories
1 Minute – Hollow Rocks
1 Minute – Russian Kettlebell Swings (72/53)
1 Minute – Burpees
1 Minute – Rest
Tomorrow’s Forecast:
Back Squat – Front Squat
Question of the Week:
Would you rather the weather always we rainy or windy?
“Got the Runs”
10 Rounds:
12 Wall Balls (20/14)
100 Meter Run
Rest 3 Minutes
10 Rounds:
12 Push-ups
100 Meter Run
Tomorrow’s Forecast:
Back Squat – Front Squat
Box Brief:
Saturday Night Yoga is back! Save the date for Saturday May 29th, 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!
Quote of the Week:
“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”
Albert Einstein
