Back Squat
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%
“Thunderbolt”
8 Minute Ladder: (2, 4, 6, 8, 10, etc….)
Kettlebell Facing Burpees
10 Goblet Squats (53/36) after each set of burpees.
Question of the Week:
What’s your favorite scary movie?
“Atlas”
5, 3 Minute Clocks:
200 Meter Run
10 Handstand Push-ups
AMRAP Alternating Hang Dumbbell Clean & Jerks (50/35)
1-Minute Rest
Quote of the Week:
“It is often the small steps, not the giant leaps, that bring about the most lasting change.”
Queen Elizabeth II
Bench Press
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%
“Shinedown”
21 – 15 – 9
Hand Release Push-ups
Sumo Deadlift High Pulls (115/80)
Recipe of the Week:
Here is a fun meal prep idea! Try out this Sesame Noodle Bowl recipe!
Ingredients:
Sesame Sauce:
1/4 cup sesame paste (or tahini)
1/4 cup warm water
3 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 clove garlic, grated
Sriracha to taste
Bowls:
6–8 ounces stir fry noodles, Chinese egg noodles, or linguine in a pinch
2 cups edamame, cooked
2 cucumbers, diced
1 lb. chicken breast, cooked and diced
Sesame seeds
Instructions:
Sauce:
Whisk all sauce ingredients together until smooth (or you can run it through the food processor, or shake it up in a jar).
Noodles:
Cook noodles a few minutes LESS than package instructions. If your noodles seem very sticky, rinse them in cold water. Toss noodles with about half of the sesame sauce.
Bowls:
Divide noodles, edamame, cucumber, and chicken into containers. Drizzle with a little extra sauce and sprinkle with sesame seeds. Voila! Store in the fridge for 3-4 days. Eat hot or cold.
“Burpee Please”
4, 5 Minute Clocks:
400 Meter Run
30 Sit-ups
2 Rope Climbs
AMRAP Burpees
Nutrition of the Week:
Let’s talk about healthy habits. Often times when approaching your nutrition, it’s best to start simple. A good place to begin is by going through the foods you have on hand. Check out your fridge, freezer, and pantry. I don’t want you to think of foods as GOOD or BAD-but rather in terms of, is this going to help me reach my goals? If the answer is YES-keep that!! If it’s a BIG NO, clean it out. No point in keeping it around if it’s not gonna get you where you want to be.
Some things that I always keep on hand at my house are:
PANTRY:
Salt/Pepper/Seasonings-I prefer to choose singular things like garlic powder or onion powder and then make my own blends for things like taco seasoning.
Olive Oil
Dried Herbs (oregano, basil, chili flakes, etc.)
Protein Powder
Rice/Protein Pasta/Oats/Quinoa/Potatoes
Applesauce Squeeze packs (unsweetened-good source of carbs on the go)
FRIDGE:
Condiments like Salsa/Hot sauce/Hummus
Coconut Aminos
Egg Whites
Spinach (really easy to toss into eggs, a bowl, or a wrap)
FREEZER:
Meats like chicken, shrimp, fish, elk, beef, turkey, pork
Frozen steamer bags of veggies (really good for busy nights!)
Sweet potato fries
Let’s see those organized pantry/fridge/freezer photos!!
“Better Together”
20 Minute AMRAP: teams of 2
30 Box Jumps (30/24)
30 Pull-ups
30 Power Cleans
Power Clean weight increases each round. (135/95)…(155/105)…(185/125)…(205/145)…(225/155)
Recovery of the Week:
Tight hips? Follow along with the yoga routine below and lets get you feeling better!
“Dodge, Duck, Dip, Dive and Dodge”
5 Rounds:
Minute 1 – Ring Dips
Minute 2 – Shuttle Runs
Minute 3 – Alternating Dumbbell Snatches (50/35)
Minute 4 – Hollow Rocks
Question of the Week:
What is your favorite part of the Halloween season?
Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. Bring your running shoes!!
Back Squat
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%
“Take 5”
5 Rounds:
8 Thrusters (115/80)
12 Toes to Bar
16/13 Calorie Row
Quote of the Week:
“Alone, we can do so little; together, we can do so much”
Helen Keller
Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. Bring your running shoes!!
“Blast From the Past”
5 Rounds:
20/16 Calorie Row
15 Burpees
10 Front Rack Lunges (135/95)
50 Double Unders
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.
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.
Recipe of the Week:
Want to mix up your chicken dinner? Try out this Lemon Tarragon Chicken recipe.
Ingredients:
2lbs skinless and boneless chicken thighs, fat trimmed
1 teaspoon olive oil
zest from 1 lemon
1/3 cup finely chopped fresh tarragon
pinch of sea salt & cracker pepper
spray olive oil
Instructions:
STEP 1
In a mixing bowl add all of the ingredients and mix well. For best results, allow the chicken to marinate in the fridge for an hour (or overnight) or let the chicken rest at room temperature in the marinade for 20 minutes before cooking.
STEP 2
Set a carbon steel or cast iron skillet on medium high heat. Once hot, spray generously with olive oil, then add the chicken thighs. Allow the thighs to cook/sear for 3 – 5 minutes, or until dark sear marks appear AND the chicken can easily be lifted off the skillet. Cook on the other side for another 3 – 5 minutes, or until the chicken is cooked through.
STEP 3
Garnish with fresh chopped tarragon and lemon juice. Enjoy with lemony rice and veggies (see recipe).
