“Green Beans”
For Time:
1000 Meter Run
25 Pull-ups
50 Sit-ups
800 Meter Run
20 Chest to Bar Pull-ups
600 Meter Run
15 Strict Pull-ups
30 V-Ups
400 Meter Run
10 Ring Muscle-ups
20 V-Ups (15/10)
Box Brief:
Bring A Friend Day is on Thursday.
Tac Class is this Saturday at 10:30am. All abilities are welcome!
Negative Back Squat
Build to heavy set of 2
“First Floor”
15 Minute AMRAP:
50 Double Unders
25-ft Overhead Walking Lunge, Arm 1 (50/35)
25-ft Overhead Walking Lunge, Arm 2
Quote of the Week:
“The things you do for yourself are gone when you are gone, but the things you do for others remain as your legacy.”
Kalu Ndukwe Kalu
Pause Front Squat
Build to a heavy set of 3
“10 Cubed”
For Time:
1000 Meter Run (800) (600)
100 Air Squats (80) (60)
10 Bar Muscle-ups
Recipe of the Week:
Here is another macro friendly meal to try next week! Give this Sun-Dried Tomato Pesto Turkey Sausage Bolognese recipe a shot.
Strict Press
1 – 1 – 1 – 1 – 1
Push Press
3 – 3 – 3 – 3 – 3
Push Jerk
5 – 5 – 5 – 5 – 5
Meme of the Week:
“Longy & Grindy”
4 Rounds: teams of 2
2 Minute AMRAP – Medicine Ball Squat Cleans (20/14)
2 Minute AMRAP – Bike for Calories
2 Minute AMRAP – Hand Release Push-ups
2 Minute AMRAP – Rope Climbs
10 Minute EMOM:
3 Hang Power Snatches
“Open 14.1”
10 Minute AMRAP:
30 Double Unders
15 Power Snatches (75/55)
“Swoop”
21 Minute AMRAP:
500 Meter Row
40 Sit-ups
30 Box Jumps (24/20)
20 Thrusters (75/55)
10 Strict Toes to Bar
Quote of the Week:
“By being yourself, you put something wonderful in the world that was not there before.”
Edwin Elliot
Box Brief:
Massive congrats to everyone who competed at this weekend’s Hyrox! You gave it your all, and that’s something to be so proud of. No matter the results, you pushed through and showed incredible determination. We’re so proud to have you all in our gym family.
Dead Stop Deadlifts
Build to a heavy set of 3
“Dawn of the Deadlift”
5 Rounds:
50 Double Unders
7 Deadlifts
Recipe of the Week:
Here is another great recipe for meal prep and macros! Try out this Korean Beef and Rice!
Ingredients:
1 pound lean ground beef (90% lean)
3 garlic cloves, minced
1/4 cup packed brown sugar
1/4 cup reduced-sodium soy sauce
2 teaspoons sesame oil
1/4 teaspoon ground ginger
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon pepper
2-2/3 cups hot cooked brown rice
3 green onions, thinly sliced
Instructions:
Step 1
In a large skillet, cook beef and garlic over medium heat 6-8 minutes or until beef is no longer pink, breaking beef into crumbles. Meanwhile, in a small bowl, mix brown sugar, soy sauce, oil and seasonings.
Step 2
Stir sauce into beef; heat through. Serve with rice. Sprinkle with green onions.
