“What Goes Up”
For Time:
20 Double Unders
200 Meter Run
40 Double Unders
400 Meter Run
60 Double Unders
800 Meter Run
80 Double Unders
400 Meter Run
100 Double Unders
200 Meter Run
Tomorrow’s Forecast:
Row – Cleans – Squats
Meme of the Week:
Whose spirit animal is this?
“Pull It Together”
18 Minute AMRAP:
3 Deadlifts (???)
15 Ring Dips
25 Sit-ups
Tomorrow’s Forecast:
Double Unders – Run
Recovery of the Week:
We could all use a little shoulder, neck and upper back stretching. Try out this video when you have some free time!
“Crew Neck”
27 – 21 – 15 – 9
Chest to Bar Pull-ups
Push Jerk (135/95)
400 Meter Run
Tomorrow’s Forecast:
Deadlift – Ring Dips – Sit-ups
Question of the Week:
Which would you pick? A house that cleans itself or a personal chef?
“Deviled Legs”
5 Rounds:
10 Single Dumbbell Lunges (50/35)
25 Wall Balls (20/14)
10 Single Dumbbell Lunges
10 Single Arm Devil Presses (50/35)
Tomorrow’s Forecast:
Pull-ups – Push Jerk – Run
Quote of the Week:
“Just one small positive thought in the morning can change your whole day.”
Dalai Lama
“Ingrid”
10 Rounds:
3 Snatches (135/95)
3 Bar Over Burpees
Recipe of the Week:
Here is a very easy idea for breakfast. Try this Baked Eggs With Spinach & Ham recipe!
Ingredients:
2 eggs
1 tbsp. butter
1⁄8 tsp. ground nutmeg
1⁄2 oz. ham (diced)
1⁄2 c. baby spinach (chopped)
2 tsp. cream
3 cherry tomatoes (halved)
1 tbsp. chives (chopped)
Salt and pepper
Instructions:
1) Preheat the oven to 375F.
2) Heat an oven proof skillet over medium heat and add the butter. Fry the ham for a few minutes before adding the ground nutmeg. Add the spinach and cream and cook for another minute.
3) Make a well in the middle of the mixture and break the eggs into the well. Place the cherry tomatoes on top.
4) Place the skillet into the oven and bake until the eggs are cooked.
5) Garnish with chives and freshly ground black pepper.
“Deuces”
18 Minute AMRAP: teams of 2
Max Slam Balls + Bar Hang
200 Meter Run
Max Box Jumps (24/20) + Handstand Hold
200 Meter Run
Max Russian Twists (36/25) + Wall Sit
200 Meter Run
Tomorrow’s Forecast:
Snatches – Burpees
Meme of the Week:
We’ve all been guilty of this.
Bench Press Pyramid
6 – 4 – 2 – 2 – 2 – 4 – 6
30 Second L-sit Between Sets
Tomorrow’s Forecast:
Slam Balls – Run – Box Jump – Russian Twists
Recovery of the Week:
Get your day started off right! Give this 10 minute yoga routine a try.
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Tomorrow’s Forecast:
Bench Press
Question of the Week:
Would you rather never have to sleep or eat?
