Spiced Dijon Salmon

With apple arugula salad and couscous.

Coach Kelly M

Strength

3 sets:

Opverhead banded kettlebell stability walk, 100' for load = 36 lbs

Rest :30

V-sit flutter kicks x 20 reps

Rest 1:00

Performance

18min AMRAP = 3 + 27

3 chest to bar pullups

6 front squats @ 75 lbs

9 box jump overs @ 24"

12 burpees

15 cal row

Sept 19 Workout

500m row = 1:51

Rest 3:00

Run 3x400m = 2:44-2:23-2:03

Rest 2:00 after each run

4 sets for cals = 13-10-10-7

:30 assault sprint / 2:30 rest

2 min easy on bike

200m walk

2 min couch stretch

Sept 17 Workout

Performance

For time = 9:21

22-16-10

Dumbbell snatch alternating @ 35 lbs

Toes to bar

One-Pan Hearty Pork Chili

With kidney beans and poblano pepper a lá Crystal.

Sept 16 Workout

Performance

3k row for time = 13:21

Rest 3:00

3 rounds = ?

21 front squats @ 75 lbs

27 burpees over partner

* Partners alternate rows every 500m

Burpees over partner have to be over mid body.

Partnered with Mike F.

Mushroom Gravy Chicken

Over couscous with lemony arugula.

Sep 12 Workout

Strength

Push press = 115 lbs

8 @ 75 lbs

6 @ 85 lbs

4 @ 95 lbs

2 @ 105 lbs

2 @ 115 lbs

Performance

3 rounds, each for time = 3:47/4:07/4:15

9 squat cleans @ 75 lbs

12 burpees

15 cal assault

Rest 2:00 between rounds

September 10 Workout

Performance

3 rounds:

2:00 to complete:

15 burpees then AMRep chest to bar pullups = 10-5-8

Rest 1:00

2:00 to complete:

50 single unders then AMRep shoulder to overhead at 75 lbs = 10-9-9

Rest 1:00 between rounds

Pork Tenderloin à L'Orange

Over a kale, pecan, and wild rice salad.

Melty Monterey Jack Burgers

With red onion jam and zucchini fries.

Chicken Under a Zucchini Blanket

With mashedpotatoes and green beans  lá Crystal.

Sep 5 Workout

Strength

EMOM for 10 min: 

1 hang squat clean, building = 70 lbs

1 @ 45 lbs

1 @ 50 lbs

1 @ 55 lbs

1 @ 60 lbs

1 @ 65 lbs

1 @ 70 lbs

1 @ 70 lbs

1 @ 70 lbs

1 @ 70 lbs

Fitness

For time = 10:06

1-2-3-4-5-6-7-8-9-10

Box jumps @ 24"

10-9-8-7-6-5-4-3-2-1

Plate ground to overhead @ 25 lbs

-then-

500m row

Hotshots 19 - Fitness

Fitness

20 min AMRAP = 3 + 100

400m run

30 airsquats

19 kettlebell swings @ 53 lbs

7 strict pullups

Bacon Apple Breakfast Pizza

With ricotta and balsamic onion a lá Crystal.

Creamy Potato Cod Cakes

With green salad and lemon aioli.

Mu Shu Pork Tacos

With stir-fried veggies and hoisin mayo.

"Boone" - Performance

Performance

3 rounds = 40:59

200m run

15 thrusters @ 75 lbs

200m run

15 bar-facing burpees over bar

200m run

15 power cleans @ 75 lbs