“Straight Legless”
10 Rounds:
35 Double Unders
1 Legless Rope Climb
Tomorrow’s Forecast:
Friday’s workout calls for toes to bar, power snatch, and thrusters.
Throwback of the Week:
Throwback to 2012 when we posted our very first strength board. Check out those numbers!
Back Squat
10 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%
Tomorrow’s Forecast:
Thursday’s workout calls for double unders and rope climbs.
Recovery of the Week:
Last week we gave you a great 5 minute morning stretch routine. That’s great if you have time in the morning. But if you’re crunched for time maybe this 5 minute nightly stretch routine will do the trick. We hope you enjoy!
“Meter Eater”
10 Minute AMRAP:
Max Calorie Row
On the 0:00 – 1 Dumbbell Power Clean (50s/35s)
On the 1:00 – 2 Dumbbell Power Cleans
On the 2:00 – 3 Dumbbell Power Cleans
Etc… Until On the 9:00 – 10 Dumbbell Power Cleans
3 Minute Rest
10 Minute AMRAP:
Max Shuttle Runs
On the 0:00 – 1 Burpee
On the 1:00 – 2 Burpees
On the 2:00 – 3 Burpees
Etc… Until On the 9:00 – 10 Burpees
Tomorrow’s Forecast:
Wednesday calls for back squats and core work.
Question of the Week:
Would you rather talk like Yoda or breathe like Darth Vader?
“Swole Train”
Tabata
20 Seconds On, 10 Seconds Off
8 Rounds Each
Ring push-ups
Box step-ups (20”) (53/36)
Strict pull-ups
Box jumps (24/20)
Tomorrow’s Forecast:
Tuesday calls for rowing, running. burpees. and cleans.
Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Quote of the Week:
“Smart people learn from everything and everyone, average people from their experiences, stupid people already have all the answers.”
Socrates
Power Clean + Front Squat
Build to a heavy complex
“Moving Day”
5 Rounds:
5 Squat cleans
15 T2B
Box Brief:
We are changing the hike this Saturday to Echo Overlook Trail. It’s not nearly as busy and I’ve been told its an awesome hike with incredible views.
It’s a 4 mile round trip. The first two miles are challenging but totally doable.
We’ll meet at the start of the trail at 7am on Saturday. See you there!
Recipe of the Week:
This week we have a delicious looking salad with some great texture. Try out this Crunchy Thai Ginger Salad with Peanut Butter Dressing.
Ingredients:
For the peanut butter dressing:
¼ cup crunchy peanut butter
2 Tbsp rice vinegar
3 Tbsp toasted sesame oil
2 Tbsp lime juice
1 Tbsp soy sauce or tamari
Thinly sliced fresh ginger
1 tsp salt
For the salad:
4 cups shredded cabbage
1 cup grated carrot
1 cucumber, halved lengthways, seeds removed and thinly sliced
1 cup cooked shelled edamame
2 onions, thinly sliced
1 handful cilantro leaves, plus extra for garnish
Chopped peanuts, for garnish
Instructions:
1) To make the dressing, whisk all the ingredients together in a food processor or blender.
2) Combine all the salad ingredients, except the garnishes, in a salad bowl, pour over the dressing and mix well. Garnish with the chopped peanuts and extra cilantro to serve.
“Stutter”
21 Minute EMOM:
Minute 1 – 200 Meter run
Minute 2 – Double unders
Minute 3 – Max Calorie row
Tomorrow’s Forecast:
Friday’s workout calls for squat cleans and toes to bar.
Box Brief:
We are changing the hike this Saturday to Echo Overlook Trail. It’s not nearly as busy and I’ve been told its an awesome hike with incredible views.
It’s a 4 mile round trip. The first two miles are challenging but totally doable.
We’ll meet at the start of the trail at 7am on Saturday. See you there!
Throwback of the Week:
Throw all the way back to 2014 when Chad hit some big weight at Southwest Regionals.
Back Squat
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max reps @ 90%
“Opening Bell”
7 Minute Ladder:
4 Kettlebell swings (53/36)
4 Kettlebell reverse lunges (53/36)
4 Russian twists (53/36)
8 Kettlebell swings (53/36)
8 Kettlebell reverse lunges (53/36)
8 Russian twists (53/36)
12 Kettlebell swings (53/36)
12 Kettlebell reverse lunges (53/36)
12 Russian twists (53/36)
Etc…
Tomorrow’s Forecast:
Thursday’s workout calls for running, double unders, and rowing.
Recovery of the Week:
We can’t wait for you to see this week’s video! Below is a 5 minute morning stretch routine to get your day started off right. Enjoy!
“Pedro”
4, 5 Minute Rounds:
25 C2B pull-ups
25 Burpees
Max shuttle runs
2 Minute rest
Tomorrow’s Forecast:
Wednesday’s workout calls for back squats, kettle bell swings, lunges, and russian twists.
Question of the Week:
Would you rather explore anywhere under the ocean or anywhere in space for a week?
