WOD

Front Squat
5 – 5 – 3 – 3 – 1 – 1 – 1

“Lucky Number 6”
6 Minute AMRAP:
3 Power Cleans (155/105)
6 Burpees Over the Bar

Question of the Week:
Would you rather live on a sailboat or a space station for 6 months?

“Bacta”
19 Minute AMRAP:
500/400 Meter Row
400 Meter Run
20 Toes to Bar

Quote of the Week:
“If you fail to prepare, you’re prepared to fail.”
Mark Spitz

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. Bring your running shoes!!

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).

“230929”
25 Minute Clock:
1.5 Mile Run
-then-
AMRAP:
10 Push-ups
20 Lunges
30 Sit-ups

Recipe of the Week:
Who doesn’t like a good egg scramble? Here is another great recipe to try!

Ingredients:
1 tbsp Coconut oil
4 slices Bacon, nitrite-free
12 Brussels sprouts, cut in halves or quarters
1⁄2 Onion, diced
Sea salt, to taste
Black pepper, to
taste
6 Eggs

Instructions:
STEP 1
Add coconut oil to the pan and preheat on the stove.

STEP 2
Place bacon strips in the pan. Fry until preferred crispiness
and set aside on a paper towel-lined plate.

STEP 3
In the same pan as bacon, cook sprouts and onions until
tender, about 5 minutes.

STEP 4
Add salt, and pepper to taste.

STEP 5
When Brussels sprouts are done, cook eggs in your
preferred manner.

STEP 6
Serve together in the bowl or on a plate and enjoy!

“Tabatamobile”
8 Rounds Each Station:
20 seconds on, 10 seconds off
Kettlebell Swings (53/36)
Russian Twists
Row for Calories
Strict Press (75/55)

Meme of the Week:

Dead Stop Deadlifts
6 x 2

3 Rounds:
10 Half Squat Pallof Presses (each side)
10 Banded Side Plank Punches (each side)

Nutrition of the Week:
Competition Week

You made it! This week is where you let all your training and preparation sink in. Stick to familiar foods and even though workouts are ramping down, continue to feed your body so you are ready to go on Saturday. Make sure that you have your competition day fuel prepped and ready to go. These should be foods that you are used to eating and want to reach for in between workouts when you might not want to eat, but you know you need to. Stay hydrated and do your best to sleep well. Relax and celebrate how far you’ve come over the past few weeks!

Bench Press
5 – 5 – 3 – 3 – 1 – 1 – 1

“Springy”
3 Rounds:
400 Meter Run
20 Box Jumps (24/20)

Question of the Week:
What is your favorite restaurant in town?

Box Brief:
The volunteer meeting will be this Friday night at 6 pm.

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.

“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.