EQ: Stick/Bar, Mat, Box for Box Jumps along windows, Journal

WU: 3 rds, cap @ 4 min

- Squats (10)

- Pushups (5)

- Box Jump/Step (10)

Group 400 M Run, paced by trainer, leading exercises as we go, finish w/ full run last 100 M

SKILL: OHS (Overhead Squat) – work through 3×5 w/ Px observation over 6 minutes

- depth w/ straight spine first, then add weight

- form MUST be solid, at whichever modification

WOD: Overheart - 15 Min AMRAP  PREVIOUS: 7/20/2011

- 15 OH Squats (95#, 65#, or best wt/mod)

- 10 Box Jump

- 5 Pushups

- 400 M Run

ELMO: 15 Min AMRAP

- 15 Squats/Front Squats w/ bag/ OHS w/ stick

- 10 Box Step

- 5 LDPU

- 400 M Run

EQ: Sticks, mats, Journals

WU: Pot O’ Gold w/ teams in 4 corners

SKILL: Thruster, Sit Up

- ELMO: Goblet Squat

* ELMO = Elements Modification

Px AMRAP (as many reps as possible)

- Buy In: 1 min plank, 1 min foundation hold

- Thrusters (95/65/best form weight)

- Sit Ups

** Keep cumulative count of total reps completed between both partners – these will be tallied at end for greatest total reps. Coaches can knock you back -10 reps for bad form/incomplete reps

Tally totals from Px AMRAP, winning team picks 2 of the following…

- Burpees

- Candlesticks

- Bear Crawl

- VB Block Jumps

Flip a coin to either keep the exercises chosen or to throw them out, use remaining 2 exercises and do a final group Tabata!

EQ: Med Ball, Mat, Bar of choice

WU: MBC, Candlesticks, Pull Ups

SKILL: Full Clean w/ bars to practice

STRENGTH: Full Clean 5×3 (10 min)

- ELMO: Work for in sets of 5 w time for instruction, questions etc for 10 min

EMOM: 10 Min

- Buy In: 2 Min Foundations Hold

- Full Clean (3) @ 50% 1RM, 80% 5×3 or 5×5

- Pull Ups (5)

- Buy Out: 1 Min Candlesticks

EQ: Roller, Stick/Bar of choice

WU: Hip Mobility, Lunging, Hip Opening, Hamstrings

SKILL & STRENGTH: Deadlift 3-3-2-2-1-1-1

- find your 1RM (1 Rep maximum) (10 min)

SKILL: Push Press

- set weight to 50% 1RM or a challenging weight

3RFT (rounds for time)

- Buy In: 400 M Run

- 10 Push Press

- 10 Bar Burpees

- 10 Seated Contralateral Toe->Hip Taps (seated, fingers on ears, chest up, legs out straight, bring 1 leg up and tap toe to ground as close to opposite hip as possible)

Buy Out: 400 M Run

Ingredients

• 6 eggs
• 1/2 cup coconut oil/butter (melted)
• 2 tbps raw honey
• 1/2 tsp sea salt
• 3/4 cup coconut flour
• 1 tsp baking soda
• 1tbsp vanilla
• cinnamon to taste
• almond milk (if necessary)
• * Optional* Add 1/2 cup apple sauce (recipe here in pork shoulder post) for apple coconut bread… DELICIOUS!!

Preparation

1.) Preheat oven to 350 and grease the baking 9×5 pan”

2.) mix and blend wet ingredients (except almond milk, save that for later!!)

3.) in separate bowl, mix dry ingredients

4.) Add wet to dry, whisk until there are no lumps. Add almond milk if necessary (just a bit) to be able to pour the batter into the pan!

5.) Bake for ~40 minutes or until the center is cooked. Let sit 5 minutes before slicing and enjoying! Dipping slices in apple sauce is awesome btw!

EQ: Roller, Stick/Bar of choice

WU: Dynamic,  Squats, Pop ups, Scissor Kicks, MBC

MOB: Squat MOB, Tricep MOB

SKILL: Front Squats w/ wted. bar

STRENGTH: Front Squat 5×5 Ascending w/ Px (10 min)

- alternate w/ px, set clock for 5 rounds of 2 min each

6 Min Tabata

- Gorilla Jump/Triple Extension

- Push ups (strict)

- Shuttle x gym and back

Ingredients

1/2 cooked spaghetti squash

Sauce

1 pound chicken, cut into medium chunks

1/2 cup snap peas, cut into large pieces

1/2 cup carrots, julienned (or cut into large chunks)

1 can coconut milk (full fat, of course!)

4 cups chicken broth or water (broth is better if you are a fan of flavor)

2 stalks lemongrass, cut into large pieces

2 tsp thai curry paste

1 tbsp fish sauce

2 tbsp Bragg’s Liquid Aminos

1 tbsp rice vinegar

1 tbsp tamarind paste

4 cloves of garlic, minced

2 shallot, diced

juice from 1 lime

thai basil (thinly sliced)

paprika (to taste)

sea salt (to taste)

pepper (to taste)

sriracha (to taste)

Preparation

1) Cook the spaghetti squash! We used 1/2 for this recipe, and the rest for the pad thai. You could make a gigantic pad thai too, and add chicken or shrimp to make it a meal. I usually poke holes in it, cook for 1hr at 400, cut it in half (it’s easier at this point), and then cook it for about 20 more minutes, or until the inside is the right consistency!

2) Make the sauce. Combine all ingredients and simmer so the shallots and garlic cook. If it’s too pasty, add more chicken stock/water. Just taste it often and add what you like! I like red curry paste, but maybe you like yellow? Do it! Why the heck not? Also, feel free to add more veggies like zucchini, potatoes, eggplant, etc.

3) Brown the chicken in coconut oil (season with salt, pepper, paprika and lime beforehand) and then add to the sauce. NOM!

4) Simmer sauce until chicken is thoroughly cooked (~ 20 min). This is the hard part because you have to wait

5) Serve over spaghetti squash (with sriracha for extra deliciousness)!!

EQ: Rollers, Med Balls

WU: Dynamic + Arm Swings + Russian Twist w/ med ball

MOB: Ext. Rot. Shoulders

SKILL: Kipping Pull Up (10 min)

- switching w/ Px for each skill

14 Min AMRAP

- Pull up (10)

- Russian Twist w/ Med Ball (20 reps = 40 touches)

- Box Jump (10)

EQ: Small Ab Ball, Mat

WU: Squats + Hip Rotators

SKILL: Tranverse Abdominus Activation! (6 min ab on ball)

Px Challenge: Hanging Straight Leg Raise (hang on pull up bar, lift legs into L-sit or knees to hip height ELMO)

- 10 s on, 5 s to switch w/ Px for 5 min

- set clock to H1 = 10s, H2 = 5s, Blue Number = 20 on clock

8 Min Tabata

- Bear Crawl

- Foundation Hold

EQ: Mats, Dumbbells (2 of same wt.)

WU: Squats + Demo Dumbbell Thruster

SKILL: DB Thruster, GupGdown, Burpee

“Last Person Standing” EMOM…. *we’ll be doing this at the beach too!
- Dumbbell Thruster (5) – (20#/10# per arm, i.e. 40# total for guys etc.)
- GupGdown (3)
- Burpee (1, 2, 3…..up to last person still able to complete requisite number of burpees in 1 minute time limit)
•• each minute begins with 5 dumbbell thrusters and 3 GupGdowns, then 1 burpee in the first minute. In the second minute it is the same except for 2 burpees, in the 3rd three burpees etc.
•• eliminated people begin each minute with Plank (30s) then switch to sit ups for remainder of each minute