Deadlift
Build to a heavy single
-then-
5 Reps @ 75% of your heaviest lift
“Seven”
14 Minute AMRAP:
7 Burpee Box Jump Overs
14 Wall Balls (20)(11ft/9ft)
21 Calorie Row
Question of the Week:
Whose your favorite football team?
Front Squat
Build to a heavy single
-then-
5 Reps @ 75% of your heaviest lift
“Scrappy”
3 Rounds:
10 Front Squats (185/125)
7 Muscle-ups
Recipe of the Week:
Want to mix up your source of protein? Try out this Garlicky fried rice with crisp pork.
Ingredients:
1/3 cup (80ml) peanut oil
4 garlic cloves, thinly sliced
300g minced pork
1/4 cup (80g) chilli bean sauce
1 bunch garlic chives, chopped
4 cups (580g) cooked jasmine rice or other long-grain rice
Fried eggs, to serve
Instructions:
Heat oil in a wok over medium-high heat. Add garlic and cook for 2-3 minutes until golden. Remove using a slotted spoon and set aside. Add pork to the garlic oil in the wok and cook, breaking up mince with a wooden spoon, for 6-7 minutes until lightly caramelized. Add chilli bean sauce and cook for 2 minutes or until lightly caramelized. Add chives and rice and cook, tossing in the pan, for 3 minutes or until coloured. To serve, top with fried eggs and scatter with crisp garlic.
“Cardi-OW”
4 Rounds:
500/400 Meter Row
60 Meter Lunge
70 Double Unders
Meme of the Week:
“Warm-up”
15 Minute AMRAP:
10 Power Snatches (95/65)
10 Toes to Bar
10 Push Press (95/65)
10 Box Jump Overs (24/20)
-then-
10 Minute Clock:
Build to a heavy snatch
Recovery of the Week:
It’s time for some yoga! Take some time to follow along with this video.
“Hakuna Tabata”
8 Rounds (each)20 Seconds Work, 10 Seconds Rest
Row for Calories
Hollow Rocks
Shuttle Runs
Rings Rows
Question of the Week:
What season of the year is your favorite?
Box Brief:
Apollo Games is on October 8th! You must register by September 9th to guarantee a tshirt. Click here to register.
Happy Labor Day! To celebrate we are reducing our class schedule today to just the 8:30 and 9:30 am classes.
Bench Press
Build to a heavy single
-then–
5 Reps @ 75% of your heaviest lift
“Barrel”
For Time:
100 Push-ups
EMOM – 10 Kettlebell Swings (53/36)
Quote of the Week:
“Every day is a good day. There is something to learn, care and celebrate.”
Amit Ray
Box Brief:
Apollo Games is on October 8th! You must register by September 9th to guarantee a tshirt. Click here to register.
Happy Labor Day! To celebrate we are reducing our class schedule today to just the 8:30 and 9:30 am classes.
Deadlift
5 x 5
“Dipana”
21 – 15 – 9
Deadlift (225/155)
Ring Dips
Recipe of the Week:
Here is a unique meal idea you can prep for next week. Try out this Southwest Turkey Bulgur Dinner recipe.
Ingredients:
8 ounces lean ground turkey
1 small onion, chopped
1 garlic clove, minced
1 can (16 ounces) kidney beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes with mild green chiles
1-1/2 cups water
1/2 cup frozen corn
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/8 teaspoon salt
Topping:
1/2 cup fat-free plain Greek yogurt
1 tablespoon finely chopped green onion
1 tablespoon minced fresh cilantro
Instructions:
Step 1
In a large nonstick skillet coated with cooking spray, cook turkey and onion over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer.
Step 2
Stir in the beans, tomatoes, water, corn, chili powder, cumin, pepper and salt. Bring to a boil. Stir in bulgur. Reduce heat; cover and simmer for 13-18 minutes or until bulgur is tender.
Step 3
Remove from the heat; let stand 5 minutes. Fluff with a fork. Meanwhile, in a small bowl, combine the yogurt, green onion and cilantro. Serve with turkey mixture.
“Triple Stack”
19 Minute AMRAP:
Partner 1 – 200 Meter Run
Partner 2 – Rope Climbs
Partner 3 – Double Unders
Meme of the Week:
