Seared Steak and Creamy Chipotle Pan Sauce

With poblano, corn, and crispy potato hash.

Sesame Seared Tuna over Rice

With ginger aioli and arugala radish salad.

July 28 Workout

Warmup

2 rounds:

Standing banded chest fly, 8 reps

Dumbbell external rotation, 8 reps/arm

Plate squats @ 10 lbs, 10 reps

Strength

Bench press = 98 lbs

80%

3 @ 98 lbs

3 @ 98 lbs

3 @ 98 lbs

10 @ 98 lbs

Fitness

10min AMRAP = 1 + 77

30 double unders

25 situps

20 box jumps @ 24"

15 assault cals

10 dumbbell walking lunges @ 20 lbs

5 manmakers @ 20 lbs

The aerodyne bike reset itself during the first round so cals are estimated.

July 26 Workout

Warmup

2 rounds:

Banded hip abductions, 10 reps/leg

Hollow hang :20

Lateral lunges, 10 reps alternating sides

Strength

3 sets:

Rear-rack weighted step ups, 6 reps/leg @ 75 lbs

Rest :30

Strict ties to bar, 8 reps

Rest 1:00

Fitness

3 rounds = 15:13

10 dumbbell strict shoulder press @ 20 lbs

15 back squats @ 85 lbs

20 burpees

July 24 Workout

4 rounds:

10 snatches @ 65 lbs

10 burpees over bar

20 situps

10 toes to bar

10 single/double unders

200m run

Rest 1:30

July 23 Workout

20 min AMRAP = 3 + 20

25 thrusters @ 75 lbs

20 toes to bar

25 hand release pushups 

20 assault cals

Teamed with Peter G.

July 19 Workout

Warmup

2 rounds:

Banded shoulder press, 10 reps

Lying dumbbell internal rotation, 8 reps/arm

Single-leg bounding, 100 ft

Mobility

Foam roll T-spine and lats

Scap floor slides, 7 reps slow

Box shoulder stretch, 3 sets of :20 with :20 of rest between sets

Lax ball roll pecs, 1:30 per side

Performance

4 rounds (supposed to be 5 rounds) = 21:52

500m row

10 push press @ 75 lbs

20 box jumps @ 24"

Pan-Seared Chicken

With Yukon potatoes, green beans, and creamy dill sauce.

Pork Chops

With rosemary-grape salsa, sweet potatoes, and roasted broccolini.

Battle on the Bay Triple Series

Teamed with and Michael C and Stevens P.  PR on overhead squat, clean and jerk, and kettlebell thrusters!

Obstacle course = 1:41

12 min timecap:

1 overhead squat @ 95 lbs

800m run (I didnt finish)

9 min AMRAP = 2 + 38

10 leg raises

10 assault cals

10 kettlebell thrusters @ 44 lbs

10 cal row (I did 8)

60 single unders

Barbell ladder

1 clean and jerk @ 95 lbs

1 clean and jerk @ 115 lbs

1 deadlift @ 135 lbs

1 deadlift @ 145 lbs

1 deadlift @ 155 lbs

1 deadlift @ 165 lbs

1 deadlift @ 175 lbs

1 deadlift @ 185 lbs

1 deadlift @ 195 lbs

1 deadlift @ 205 lbs

Pan-Seared Salmon

With arugala-mint pesto, quinoa salad, and char-broiled snap peas.

Chimichurri Burgers

With avocado, monterey jack, and cabbage slaw.

July 9 Workout

Team of 3

8 min to find 3RM hang power clean = 455 lbs

3 @ 95 lbs

2 @ 115 lbs

115 lbs is a PR,

18 min AMRep = 366

50 assault cals

100 dumbbell snatches alternating @ 30 lbs

100 weighted situps @ 20 lbs

50 dumbbell hang squat cleans @ 30 lbs

50 assault cals

16 burpees over 20" hurdle

Was supposed to be 100 dumbbell hang squat cleans, but Coach Gilly shortened it due to time.  Teamed up with Stevens P and Michael C.

Seared Tuna

With thyme-roasted summer veggies and lemon aioli.

July 7 Workout

Warmup

2 rounds:

Agility ladder x 2

Plank hold :30

Around-the-world lunges, 2 reps/leg

Skill

10 min to play on rings

Fitness

20 min AMRAP = 2 + 545

500m run

40 single unders

30 dumbbell step-ups @ 25 lbs

20 pushups

Speedy Italian Meatballs

With smoked tomato linguini.

July 5 Workout

Warmup

3 rounds:

Banded kneeling hip thrusts, 6 reps

Hollow rock :15

Banded face pulls, 12 reps

Strength

Barbell good mornings, 6 reps @ 45 lbs

Rest :30

Strict toes to bar, 8 reps

Rest 1:00

Performance

For time = 6:50

21-15-9 

Deadlifts @ 115 lbs

Pullups

1776

In teams of 4, you must complete a total of 1776 reps.  One person works at a time, and each athlete must complete at least 10 reps of each movement (unless injury prevents it).  Also, no more than 200 reps of one movement can be done.

Only got 1525 reps:

Kettlebell swings @ 53 lbs

Box jumps @ 20"

Airsquats

Pushups

Burpees

Pullups

Situps

Row cals

Double unders

Wallballs @ 16 lbs

Slamballs @ 20 lbs

Dumbbell push press @ 20 lbs

Teamed up with Karen G, Carrie G, and Kelly G.

Beef Sizzle Stir Fry

With bok choy, bell pepper, and jasmine rice.

Sauteed Shrimp

With collard greens over cheddar grits.

June 28 Workout

Warmup

3 rounds:

Single-arm kettlebell swing alternating arms, 16 reps

Dead-bug core exercise, 8 reps total

Toes and nose handstand hold, :15

Performance

5 rounds (only completed 4 rounds) = 25:00

3 wallwalks

20 situps

25 kettlebell swings @ 53 lbs

15 assault cals