WOD

“Throwin Fitz”
20 Rounds: teams of 2
5 Dumbbell Hang Clean and Press (50s/35s)
4 Strict Pull-ups
9 Shuttle Runs

Quote of the Week:
¨The only person you are destined to become is the person you decide to be.¨
Ralph Waldo Emerson

Box Brief:
Apollo Games is on Saturday!!!! Remind your classes each day to come and support everyone competing. It will be a ton of fun with many athletes and vendors from all around the valley.

Our last class on Friday night will be at 3:30 pm so we can set up for the Apollo Games. All other classes will run on schedule.

Back Squat
6 x 2

“Cruel”
3 Rounds:
30/40 Wall Balls
75 Double Unders

Recipe of the Week:
Need a quick an easy protein based breakfast? Try this Pecan Protein Oats recipe!

Ingredients:
4 Organic dates, pitted
1:1 Oats & Eggwhites (3/4 cup each per serve)

1/2 Scoop unflavoured/vanilla protein per serve
1 tsp ground cinnamon
4 Pecan nuts
1⁄2 Banana, optional

1 TBS Chia Seeds per serve
1⁄2 cup Blueberries, optional

Instructions:
STEP 1
Chop the dates into thin slices. Add the oats, chopped
dates, egg whites, chia seeds, protein powder and ground cinnamon to a
small pan.

STEP 2
Turn on low heat, stirring the contents with a wooden spoon.

STEP 3
Stir frequently over a 10- 15 minute period.

STEP 4
After 15 minutes or when thick you can turn off and allow to continue
cooking in its own heat until you are ready to eat, OR it
can be served immediately.

STEP 5
Top with pecans. For extra sweetness, add banana slices
and blueberries.

“Slow Motion”
20 Minute AMRAP:
400 Meter Run
30 Kettlebell Swings (53/36)
20 V-Ups

Meme of the Week:

20 Minute EMOM:
Minute 1 – 5 Pull-ups or 3 Bar Muscle-ups
Minute 2 – Hang Clean + Split Jerk or Push Jerk

Nutrition of the Week:
What does it mean to be fully fueled? In terms of macro counting-this means that we are eating at MAINTENANCE levels or higher. If you are tracking your weight in some way (scale, measurements, photos, fav pants) it should be stable, you may see changes in body composition, but overall we are looking for stability. So how do you know if you are fueled?

                -How do you feel pre and post workout?

                -How is your recovery from workouts? Are you super sore, or feeling ready to train?

                -How are your energy levels throughout the day?

                -How is your mood?

                -How is your sleep?

This week, pay attention to your biofeedback by asking yourself these questions and then make adjustments as needed.

“Bad Trip”
5 Rounds:
1 Minute – Row for Calories
1 Minute – Bike for Calories
1 Minute – Double Unders
1 Minute Rest

Question of the Week:
What is your favorite workout of all time?

“Vegas Strong”
For Time: teams of 2
Buy In – 91 Power snatch (75/55)
10 Rounds:
200 Meter team run
1 Rope climb
17 Thrusters (75/55)
Cash Out – 58 Synchronized burpees

Box Brief:
On October 1, 2017 a terrorist opened fire, from the Mandalay Bay, on civilians attending the Route 91 Festival here in Las Vegas, NV. This workout is in honor of those attending the concert, all the first responders and other heroes that saved so many lives, and the way our whole city banded together in support that night.

“Ruffles”
For Time:
100 Air Squats
90 Double Unders
80/60 Calorie Row
70 Double Unders
60 Hand Release Push-ups
50 Double Unders
40 Toes to Bar
30 Double Unders
20 Power Snatches (115/80)
10 Double Unders

Recipe of the Week:
Need an easy meal for lunch prep? Try out this Avocado Chicken Salad!

Ingredients:
6 ounces plain triple zero greek yogurt (1 container)
2 cups chicken breast cooked and shredded (you can use rotisserie)
1 avocado
1/2 tsp garlic powder
1/2 tsp black pepper
1 tsp salt
1/2 tsp onion powder
1 cup grapes chopped
1/2 cup walnuts chopped
1 cup celery chopped

Instructions:
STEP 1
Chop and prepare walnuts, grapes, chicken, and celery and set aside

STEP 2
In a large bowl, mix together greek yogurt and avocado until smooth

STEP 3
Add chicken and stir

STEP 4
Add in additional ingredients and seasonings and stir well

STEP 5
Split into 4 servings

“Card Game V4”
Complete Deck for Time: teams of 3
Hearts = Shuttle Runs
Diamonds = Box Jumps (24/20)
Spades = Russian Twists
Clubs = Dumbbell Cleans (35s/25s)
Jokers = Farmers Carry

Meme of the Week: