“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2
-OR-
“Part Time”
7 Rounds:
1 Minute – Max bike for calories
1 Minute – Max KBS (53/36)
1 Minute – Rest
Tomorrow’s Forecast:
Friday’s workout calls for running, power cleans, push-ups, and air squats.
Throwback of the Week:
Flashback all the way to 2011. As you can clearly see Chad has been preparing for the plank challenge for a LONG time.
Thruster
Build to a heavy single
“Blitz”
5 Rounds:
21/16 Calorie row
10 Thrusters (115/80)
Tomorrow’s Forecast:
Thursday’s workout calls for working on your weaknesses or biking and kettlebell swings.
Recovery of the Week:
#1 – Doorway Stretch
Hold for 30 seconds on each side. Perform 2 sets.
#2 – Kneeling Tricep Stretch
Hold for 60 seconds.
#3 – Forearm Stretch
Hold for 30 seconds. Perform 2 sets.
“Body Slam”
50 – 40 – 30 – 20 – 10
Double unders
Slam balls (35/25)
Sit-ups
Tomorrow’s Forecast:
Wednesday’s workout calls for thrusters and rowing.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20. Our 6:30 and 7:30 pm classes will be canceled to accommodate.
Question of the Week:
What’s the weirdest food you’ve ever eaten?
“Punching Bag”
5 Rounds:
400 Meter run
20 Pull-ups
20 Ring push-ups
Tomorrow’s Forecast:
Tuesday’s workout calls for double unders, slam balls, and sit-ups.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20. Our 6:30 and 7:30 pm classes will be canceled to accommodate.
Quote of the Week:
“If you don’t like something, change it. If you can’t change it, change the way you think about it.”
Mary Engelbreit
“Cupid”
3 Rounds: teams of 2
40 Seconds Work, 20 Seconds Rest (each)
Row for calories w/deadlift hold (205/145)
Burpees w/L-sit hold
Overhead lunge (45/25) w/bar hang
Recipe of the Week:
Do you like garlic? How about Greek style dishes? I hope the answer is yes because this Garlic Greek Chicken recipe looks delicious and easy to make.
Ingredients:
3 tbsp. extra-virgin olive oil, divided
Juice of 1 lemon
3 cloves garlic, minced
1 tsp. dried oregano
1 lb. chicken thighs
kosher salt
Freshly ground black pepper
1/2 lb. asparagus, ends removed
1 zucchini, sliced into half moons
1 lemon, sliced
Instructions:
1) In a large bowl, combine 2 tablespoons olive oil, lemon juice, garlic, and oregano. Whisk until combined then add chicken thighs and toss to coat. Cover bowl with plastic wrap and let marinate in the refrigerator for at least 15 minutes and up to 2 hours.
2) When you’re ready to cook the chicken, preheat oven to 425°. In a large ovenproof skillet over medium-high heat, heat remaining tablespoon olive oil. Season both sides of marinated chicken with salt and pepper, then add chicken skin-side down and pour in the remaining marinade.
3) Sear until the skin becomes golden and crispy, about 10 minutes. Flip chicken and add asparagus, zucchini and lemons to the skillet.
4) Transfer pan to oven and cook until the chicken is cooked through and the vegetables are tender, about 15 minutes.
Strict Gymnastics
3 Sets for Max Repetitions:
Max strict push
HSPU
Ring dips
Push-ups
Max strict pull
Chest to bar pull-ups
Pull-ups
Band assisted/ring rows
Athletes will complete 3 sets of max-unbroken reps of the chosen movement from each category. Rest as needed between sets.
“Bubbles”
12 Minute AMRAP:
6 Devil Presses (35’s/25s)
24 Double unders
Tomorrow’s Forecast:
Friday’s workout calls for rowing, burpees, and lunges.
Throwback of the Week:
This week’s throwback is brought to you by the 9:30am class. They deemed this “Pink Tuesday.” I’m not sure if it was spontaneous or not, but I am sure that Jason is photo bombing at the highlest level.
Overhead Squat
Heavy single
“Power Move”
10 Minute AMRAP:
6 Power snatch (95/65)
9 Overhead squats (95/65)
12 Box jumps (24/20)
Tomorrow’s Forecast:
Thursday’s workout calls for gymnastic strength followed by devil presses and double unders.
Recovery of the Week:
#1 – Supine Hamstring Stretch
Perform 10 repetitions per leg. Hold for 3-5 seconds each time.
#2 – Glute Bridges
Perform 10 repetitions holding for 5 seconds.
#3 – Thread the Needle
Spends 30 seconds on each side. Complete 2 sets.
“Cardi-B”
5, 4-Minute AMRAPs:
30/20 Calorie row
20/15 Calorie bike or 15 burpees
Max 10m shuttle runs
4-minute rest
Tomorrow’s Forecast:
Wednesday’s workout calls for overhead squats, power snatches, and box jumps.
Box Brief:
Bring A Friend Day is on Thursday.
Question of the Week:
If you could live in any sitcom, which one would it be?
