WOD

“Swiffer”
20 Minute Clock – Every 2 Minutes
5 Rounds:
2 Clean and Jerks
5 Rounds:
1 Clean and Jerk

Tomorrow’s Forecast:
Romanian Deadlifts – Muscle-ups – Lunges – Box Jumps

Meme of the Week:

“The Other Guys”
25 Minute AMRAP: teams of 2
600 Meter Run
-then-
3 Rounds:
10 Burpees
20 Sit-ups
30 Dumbbell Snatch (50/35)

Tomorrow’s Forecast:
Clean & Jerks

Recovery of the Week:
Time for our weekly yoga routine! Follow to video below for some much needed recovery!

Bench Press
5×5

“Training Bra”
6 Rounds:
50 Double Unders
15 Hand Release Push-ups

Tomorrow’s Forecast:
Run – Burpees – Sit-ups – DB Snatches

Question of the Week:
What is you favorite movie and why is it Top Gun: Maverick?

Front Squats
5×5

“Battletoads”
18 Minute AMRAP:
6 Front Squats (155/105)
12 Toes to Bar
18 Calorie Row

Tomorrow’s Forecast:
Bench Press – Double Unders – Hand Release Push-ups

Quote of the Week:
“Unless you try to do something beyond what you have already mastered, you will never grow.”
Ralph Waldo Emerson

Deadlift
7×3

“Vacation”
5 Rounds: not for time
10-20 GHD Sit-ups
50 Meter Suitcase Carry Right Hand
50 Meter Suitcase Carry Left Hand

Recipe of the Week:
This week we have another great meal prep recipe. Have a go at this Korean Inspired Ground Turkey Meal Prep.

Ingredients:
1 tablespoon olive oil
¾ cup uncooked rice 2 cups cooked
1 head broccoli chopped into florets
Turkey
¾ lb lean ground turkey
4 cloves garlic minced
1 tablespoon ginger finely chopped
Sauce
3 tablespoons honey
3 tablespoons soy sauce
1 ½ teaspoons sesame oil
¼ teaspoon red pepper flakes
⅛ teaspoon pepper

Instructions:
Step 1
Cook rice according to package directions. Portion out into four 2-cup capacity meal prep containers and allow to cool.

Step 2
Shake up all sauce ingredients and set aside.

Step 3
Heat oil in a large pan over medium heat. Add the broccoli and cook for 5 or so minutes, until slightly softened. Remove from heat and divide between meal prep containers.

Step 4
Add turkey to pan. Cook, breaking it up with a spatula, for 5-8 minutes, until completely cooked through and no longer pink.

Step 5
Make a space in the middle of the pan. Add the garlic and ginger and cook for 1 minute, stirring up a bit.
Give the sauce a shake up and pour over the ground turkey and garlic/ginger. Stir until everything is mixed through, about 1-2 minutes. Remove from heat.

Step 6
Divide turkey/sauce mixture between the meal prep containers. Sprinkle with green onions if desired.

Push Press
5×5

“Chieftain”
5, 3 Minute AMRAPs:
3 Strict Pull-ups
6 Push Press (95/65)
9 Box Jumps (24/20)
1 Minute Rest

Tomorrow’s Forecast:
Deadlifts – GHDs – Suitcase Carry

Meme of the Week:

“Squad Row”
For Time: teams of 3
9000/8000 Meter Row
Partner A – Row
Partner B – Forearm Plank
Partner C – Rest

Tomorrow’s Forecast:
Pull-ups – Push Press – Box Jumps

Recovery of the Week:
Here is another great yoga routine! Take care of yourself and follow along!

High Hang Power Clean
5×5

“High 5”
10 Rounds:
200 Meter Run
5 Hang Power Cleans

Tomorrow’s Forecast:
Row – Plank

Box Brief:
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).