“Pain Killer”
For Time:
Buy In – 100 Double unders
-then-
21 – 15 – 9
Shoulder to Overhead (135/95)
Pull-ups
-then-
Cash Out – 100 Double unders
Tomorrow’s Forecast:
Thursday’s workout calls for running, step-ups, kettlebell swings, and sit-ups.
Recovery of the Week:
This week we have a great 10 minute stretch routine targeting your hips and shoulders. Enjoy!
Back Squat
5 – 5 – 5
“March Madness”
8 Minute Ladder:
Air squats (5/10/15/20/25/etc.)
Shuttle runs
Start the workout with 2, 10-meter shuttle runs after each round of squats. Every 2 minutes, increase the shuttle runs by 2 lengths.
Tomorrow’s Forecast:
Wednesday’s workout calls for double unders, shoulder to overhead, and pull-ups.
Question of the Week:
Would you rather meet your favorite fictional character or your favorite musician?
“Storm Chaser”
3 Rounds:
3 Minutes – Row for calories
2 Minutes – Burpees
1 Minute – Power snatch
2 Minute rest
Tomorrow’s Forecast:
Tuesday’s workout calls for back squat, air squats, and shuttle runs.
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Quote of the Week:
“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
Thomas A. Edison
“X-Ray”
2 Rounds:
20 Push press (115/85)
30 Pull-ups
40 Box jumps overs (24/20)
50/35 Calorie row
Recipe of the Week:
This week’s recipe is a Latin Beef Stew! We can’t wait to try this out.
Ingredients:
2 tsp olive oil
1 cup scallions, chopped
3 cloves garlic, minced
2 small tomatoes, diced
2 tbsp cilantro, minced
1.5 lb beef stew meat, cut into small chunks
1/3 cup light beer
1/3 cup water
1/2 tsp cumin
1/4 tsp adobo, or salt
1/2 tsp achiote, or sazon
1 bay leaf
salt to taste
10 oz baby red potatoes, halved or quartered
Instructions:
1) In a large dutch oven or heavy pot, heat oil over medium heat.
2) Add scallions and garlic and sauté about 2 – 3 minutes; add tomatoes, cilantro and a pinch of salt. Cook another 2 minutes, stirring.
3) Add beef to the pot along with beer, water, cumin, adobo, achiote, bay leaf and salt if needed.
4) Cover and simmer on low heat 1 1/2 hours.
5) Test to make sure beef is tender, if not cook another 15 minutes.
6) Add potatoes and cook until soft, about 20 minutes depending on the size.
“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
