“Man Cave”
18 Minute AMRAP: teams of 2
6 Shuttle runs
40 Meter farmers carry*
*Every 10 meters, starting at 0, perform 1 man maker (35s/25s)
Tomorrow’s Forecast:
Friday’s workout calls for push press, pull-ups. box jump overs, and rowing.
Throwback of the Week:
This week’s throwback is of the gym about 6 years ago before the renovation. You make recognize a few old school 5:30pmer in this picture.
“Ground Ball”
5 Rounds:
100 Foot Walking Lunge
1 Rope Climb
15 Slam Balls (35/25)
1 Rope Climb
Tomorrow’s Forecast:
Thursday’s workout calls for running, farmers carry, and man makers.
Recovery of the Week:
This week’s recovery stretches are focused on the glutes and hips. Each stretch is hyperlinked to a video.
Seated Figure Four Stretch
Hold this stretch for 20-30 seconds. Complete 2 sets.
90-90 Stretch
Hold this stretch for 1 minute on each side.
Squatting Internal Rotations
Complete 10 repetitions on each side.
“Dumpster Fire”
For Time:
400 Meter run
50 Double unders
25 Toes to bar
40 Double unders
20 Toes to bar
30 Double unders
15 Toes to bar
20 Double unders
10 Toes to bar
10 Double unders
5 Toes to bar
400 Meter run
Tomorrow’s Forecast:
Wednesday’s workout calls for lunges, rope climbs, and slam balls.
Question of the Week:
Would you rather have all your clothes fit perfectly or have the most comfortable pillow, blankets, and sheets in existence?
“Frank the Tank”
5 Minute AMRAP:
Buy In – 50 Wall balls (20/14)
12 Deadlifts (185/135)
12 Lateral burpees
5-minute rest
5 Minute AMRAP:
Buy In – 35 Wall balls
9 Deadlifts (225/155)
9 Lateral burpees
5-minute rest
5 Minute AMRAP:
Buy In – 20 Wall balls
6 Deadlifts (275/185)
6 Lateral burpees
Tomorrow’s Forecast:
Tuesday’s workout calls for running, double unders, and toes to bar.
Box Brief:
Thursday is Bring A Friend Day!
Quote of the Week:
“Don’t judge each day by the harvest you reap but by the seeds that you plant.”
Robert Louis Stevenson
“The Undertaker”
Every 2 Minutes for 15 Rounds:
1 Deadlift
1 Power clean
1 Front squat
1 Clean & jerk
Recipe of the Week:
Looking for a new way to prepare your chicken dinner? Try out this Seared Coconut-Lime Chicken with Snap Pea Slaw. We recommend adding some type of rice as your carbohydrate for this dish.
Ingredients:
2 tbsp. toasted sesame oil
1 tbsp. grated fresh ginger
3 tbsp. fresh lime juice, divided (from about 2 limes)
Kosher salt and pepper
10 oz. snap peas, strings removed and thinly sliced
4 oz. snow peas, thinly sliced
2 scallions, thinly sliced
2 8-ounce boneless, skinless chicken breasts
1 tbsp. olive oil
2 tbsp. coconut cream
1/2 c. cilantro
Instructions:
1) In large bowl, whisk together sesame oil, ginger, 1 1/2 tablespoons lime juice and 1/2 teaspoon salt. Add snap peas, snow peas and scallions, and toss to combine.
2) Cut each breast horizontally in half to make 4 thin cutlets, then pound to 1/4 inch thick. Heat oil in large skillet on medium-high. Season chicken with 1/2 teaspoon each salt and pepper and cook in batches until golden brown and cooked through, about 2 minutes per side. Transfer chicken to plates as it is cooked. Remove pan from heat and stir in coconut cream and remaining 11/2 tablespoons lime juice, scraping up any browned bits. Spoon over chicken on plates.
3) Fold cilantro into pea mixture and serve on top of chicken.
“Maxim”
5 Rounds (not for time):
Max strict pull-ups
Max push-ups
30 Sit-ups
Tomorrow’s Forecast:
Friday’s workout calls for deadlifts, power cleans, front squats, and jerks.
Throwback of the Week:
Throwback to the 5:30pm crew surviving Fight Gone Bad. There are a surprising amount of smiling faces considering the workout.
“30 Rock”
30 Minute AMRAP:
30/23 Calorie row
30 Step-ups (20”) (53/36)
30 Second L-sit
30 Box jumps (24/20)
3 Wall climbs
Tomorrow’s Forecast:
Thursday’s workout calls for pull-ups, push-ups and sit-ups.
Recovery of the Week:
This week’s recovery stretches are focused on the upper body. Each stretch is hyperlinked to a video, but don’t worry we’ll have our own videos coming out soon!
Quadruped Shoulder Circles
Complete 5 rotation each direction for both sides.
L Arm Stretch
Complete 5-10 repetitions each side for 2 sets.
Clasped Hands Extension
Complete 5 repetitions holding at the top for 10 seconds.
“Open WOD 15.3”
14 Minute AMRAP:
7 Ring muscle-ups
50 Wall balls (20/14)
100 Double unders
Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, step-ups, L-sits, box jumps, and wall climbs.
Box Brief:
Weightlifting clinic is actually on Thursday at 6:30 pm with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky). The 6:30 & 7:30 class will be cancelled to accommodate.
Question of the Week:
Would you rather travel the world for a year on a shoestring budget or stay in only one country for a year but live in luxury?
