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)
Mobility
30-60 Seconds Each
Workout
“Order In”
4 Rounds:
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:
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
Workout
“Not Again”
For Time:
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!
1-1/2 Front Squat
Build to a Heavy Single
“Friendly Fran”
3 Rounds:
21 Thrusters (95/65)
21 Pull-ups
Box Brief:
Bring A Friend Day is on Thursday!
Question of the Week:
Would you rather be quarantined by yourself or with five family members?
Romanian Deadlift
Moderate set of 6
“Just the Grip”
15 Minute AMRAP:
20 Kettlebell Deadlifts (53s/36s)
100 Meter Farmers Carry (53s/36s)
20 Hand Release Push-ups
30 Sit-up
Box Brief:
Bring A Friend Day is on Thursday!
Quote of the Week:
“Don’t be pushed by your problems. Be led by your dreams.”
Ralph Waldo Emerson
“Awful Annie”
For Time:
100 – 80 – 60 – 40 – 20
Double Unders
25 – 20 – 15 – 10 – 5
Toes to Bar
5 – 4 – 3 – 2 – 1
Clean (Heavy)
Recipe of the Week:
Looking for a healthy-ish pasta dish? Give this Cauliflower Chicken Alfredo a try.
Ingredients:
Sauce
1 tablespoon olive oil
1/2 cup diced white onion
1 1/2 tablespoons minced garlic, fresh
12oz steamed cauliflower florets
1 1/2 cups unsweetened almond milk
1 cup Parmigiano-Reggiano (or grated parmesan)
pinch of sea salt & cracked pepper
1 1/2 lb chicken breast, cut into 1-inch pieces (OR portobello mushrooms)
1/2 lb asparagus, chopped into 1/2-inch pieces
12oz wheat linguine (OR your choice of pasta or veggie noodles)
Garnish
fresh parsley
shaved parmesan
Instructions:
1) Place steam-able bag of cauliflower in the microwave (or bring a pot of water to a boil and steam the cauliflower) and cook according to instructions given and set aside.
2) Prepare pasta or linguine in a pot according to the instructions given. Set aside.
3) Set a medium skillet on medium heat. Once hot, saute onions and garlic for 2 to 3 minutes in olive oil, or until the onion turns slightly brown and translucent.
4) Transfer the onions and garlic to a blender, along with the remaining ingredients of the sauce. Blend until smooth and fine. Season to taste with pepper. If you want a thinner sauce, simply add tablespoons of almond milk or water.
5) Set the nonstick skillet back on high heat, once hot, spray with oil, then add chicken and asparagus pieces. Allow the chicken and asparagus to rest in the skillet until marks form, about 2 minutes. Then reduce the heat to medium and stir together and cook the chicken through, about 4 to 6 minutes.
6) Add pasta to the skillet and toss together using tongs. Then, pour in the sauce and fold everything together. Use as much sauce as you’d like and then store the rest in an airtight container.
