WOD

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
5 Rounds:
2 Minutes – Goat 1
2 Minutes – Goat 2

Recipe of the Week:
This week’s recipe is all about the sauce! Try out this Apricot Ginger Salmon Nugget Bowl.

Ingredients:
16oz (1lb) sugar snap peas
1 large red bell pepper, diced
Salmon
20oz center-cut salmon fillet, skinned and cut into 2-inch chunks
1 tablespoon coconut sugar
spray olive oil or avocado oil
Sauce
1/4 cup reduced sugar apricot preserves
2 teaspoons fresh ginger
3 tablespoons coconut sugar
1/3 cup low sodium soy sauce (or tamari)
1/2 cup water (or chicken broth)
1 tablespoon arrowroot
Rice
2 cups cooked jasmine rice (OR steamed cauliflower rice for a low-carb option)
1/2 cup fresh cilantro, finely chopped
1 tablespoon lime zest
juice from 1 lime
1 tablespoon sesame oil (OPTIONAL)

Instructions:
1) Mix together the ingredients for the sauce. (BEFORE adding the arrowroot, season to taste the sauce with more/less ginger, soy or water/broth. Careful to not add too much sugar if more sweetness is needed.) Add in the arrowroot and mix together. Set aside.
2) Set a nonstick skillet on HIGH heat. Once hot, spray with oil and add peas and bell pepper. Cook for 3 to 5 minutes, until sear marks appear along the edges and the peas turn a vibrant green color. Remove the skillet and set aside. Place the skillet back on the heat.
3) In a bowl, lightly toss salmon nuggets with coconut sugar and (spray) oil. Lightly spray the skillet and add the salmon. Sear and cook for 1 – 3 minutes, careful not to completely cook the salmon. Use tongs or your fingers to quickly flip the salmon while once in the skillet. Once the salmon has some deep, rich sear marks, reduce the heat of the skillet to low-medium and remove the salmon. Set aside.
4) Once the skillet has cooled down, pour in the ingredients for the sauce. Once the sauce begins to lightly simmer, stir IMMEDIATELY, continuously and quickly. If the skillet is too hot, simply take the skillet off the heat and continue stirring. Note: adding sauce to a hot skillet will result in a slimy and/or clumpy sauce.
5) Once the sauce is a nice consistency, add the salmon nuggets back to the skillet and spoon the sauce over the nuggets and allow the heat of the sauce to cook the salmon the rest of the way.
6) Garnish the salmon with green onion and sesame seeds.

“Sun Burn”
5 Rounds:
Row 400 Meters
Run 400 Meters

Tomorrow’s Forecast:
Friday’s workout calls for goat day.

Box Brief:
Apollo Games is on Saturday!!!!

The volunteer meeting will be this Friday night at 6 pm.

Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.

Throwback of the Week:
Throwback to that one time every single person in class had Apollo swag on.

“Pet Rock”
18 Minute AMRAP: teams of 2
15 Power Snatches (95/65)
21 Push Press (95/65)
200 Meter Team Run
Pet Rock (35/25)

Tomorrow’s Forecast:
Thursday’s workout calls for running and rowing.

Recovery of the Week:
This week we have a great yoga routine to help with recovery. This routine will only take about 12 minutes. So find some time you can commit to recovery!

Back Squat
5 – 4 – 3 – 2 – 1

Bench Press
5 – 4 – 3 – 2 – 1

Tomorrow’s Forecast:
Wednesday’s workout calls for snatches, push press and running.

Box Brief:
Apollo Games is on Saturday!!!!

The volunteer meeting will be this Friday night at 6 pm.

Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.

Question of the Week:
What’s your favorite board game?

“Knock on Wood”
For Time:
800 Meter Run
50 Burpee Box Jump Overs (24/20)
50 Toes to Bar
800 Meter Run

Tomorrow’s Forecast:
Tuesday’s workout calls for back squat and bench press.

Box Brief:
Apollo Games is on Saturday!!!!

The volunteer meeting will be this Friday night at 6 pm.

Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.

Quote of the Week:
“The only person you are destined to become is the person you decide to be.”
Ralph Waldo Emerson

Warm-up
Tabata – 4 Rounds of 20 Second On, 10 Seconds Off (each)

• Mountain Climbs
• Squat Hold – Just below parallel

Mobility
30-60 Seconds Each

• Active Spiderman’s
• Up & Down Dog
• Boot Straps – https://www.youtube.com/watch?v=hDQet8La958

Workout
“Order In”
4 Rounds:

• 25 Burpees
• 50 Air Squats
• 1 Minute Rest

Workout Notes
Score = Time (including rest)

Goal = Complete each round in less than 5 minutes (including rest).

Reduce reps if necessary if you’re not able to stay close to the goal above.

We suspect the average times (including rest) will be somewhere around 20 minutes. Can anyone do better than 16 minutes?

Modifications
Reach out to us if these movements bother a current injury. We can modify anything. Even burpees.

After Party
This is always optional
3 Rounds:

• 1 Minute Side Plank (left)
• 1 Minute Side Plank (right)
• Max Hollow Hold

Check out this video for the Why, What and How of the Hollow Hold: https://www.youtube.com/watch?v=FEWNauegmNM&t=62s

Box Brief
We will be open again on Monday and potentially sooner, depending on the results. Keep your eyes on our blog, the Members Page (Facebook), and your emails with updates. 

Warm-up

Run + Dynamics

• Tebow
• Bend and Snap
• Frankenstein
• Side Lunge
• High Knees
• Skipping High Knees
  • Take your time to complete multiple repetitions as you progress forward approximately 10 meters.
  • Perform the following after each dynamic:
    • 10 Mountain Climbers
    • 5 Box Jumps

Workout
“Not Again”
For Time:

• 100 Meter Run
• 10 Sit-ups
• 10 Box Jumps
• 200 Meter Run
• 20 Sit-ups
• 20 Box Jumps
• 300 Meter Run
• 30 Sit-ups
• 30 Box Jumps
• 400 Meter Run
• 40 Sit-ups
• 40 Box Jumps
• 500 Meter Run
• 50 Sit-ups
• 50 Box Jumps

Workout Notes
We expect the average time for today’s workout will be close to 20 minutes with the fastest potentially finishing under 16 minutes. Let’s see what you got LeeAnn 🙂

The run is where you should push this workout. When it’s time to go, kick it into gear. Imagine your coach is in your ear when you finish your last box jump, then get your butt out the door.

If you’re unsure of distances, all you need to do is measure out a 100-meter route and repeat it as many times as you need to, depending on the round you are on. Go outside and walk 50 large strides out (65 if you’re short…you know who you are) from where you plan on doing box jumps, set down a cone and you are ready to go.

Modifications

If you don’t have access to a stable box to jump on, find a platform approximately 2 feet high and perform step-ups instead.

Signing Off

We know it’s super annoying to do another at home workout like we are in quarantine again. Trust me when I say, we aren’t thrilled about it either. But… We will be back on Monday like we never left in the first place.

Post your scores, let us know if you have any questions or just want to give us a hard time (George…JP). We love you guys. Have a great day!

Box Brief
We will be open again on Monday and potentially sooner, depending on the results. Keep your eyes on our blog, the Members Page (Facebook), and your emails with updates. 

“Do Less”
For Time + Reps: teams of 2
Partner A
1250/1000 Meter Row
1 Minute Double Unders
Partner B
1250/1000 Meter Row
1 Minute Double Unders
Partner A
1000/800 Meter Row
1 Minute Double Unders
Partner B
1000/800 Meter Row
1 Minute Double Unders
Partner A
750/600 Meter Row
1 Minute Double Unders
Partner B
750/600 Meter Row
1 Minute Double Unders

Tomorrow’s Forecast:
Thursday’s workout calls for snatches, push press and running.

Recovery of the Week:
Struggling with your mobility this week? Here’s a video to help!