Wednesday 7/18


EMOM for 10 minutes
5 Hang Power Cleans

Rest 5 minutes

In 8 minutes, complete as many reps as possible: 
3 Thrusters 75#/55#
3 Ring Dips or Bench Dips
6 Thrusters
6 Ring Dips
9 Thrusters
9  Dips

Monday 7/16


In 12 minutes, accumulate as many reps as possible: 
4 minutes of Clean & Jerks 135#/95#
4 minutes Rowing for Calories
4 minutes of Burpees

Sunday 7/15


Keto zucchini fries with spicy tomato mayo

Zucchini Fries

2 lbs zucchini
1 cup almond flour
1 cup grated parmesan cheese
1 teaspoon onion powder
½ teaspoon ground black pepper
2 eggs
3 tablespoons olive oil

Spicy Tomato Mayo:
1 cup mayonnaise
1 teaspoon tomato paste
 ½ teaspoon tabasco or cayenne pepper
 salt and ground black pepper to taste

Mix together the ingredients for the tomato mayo and refrigerate.
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
Crack the eggs into a shallow bowl and whisk until smooth.
Mix almond flour, parmesan cheese and spices in another bowl. 
Cut the zucchini into sticks. Remove the seeds (or leave them—your choice).
Dredge the zucchini sticks in the almond flour mixture until they are completely covered. Dip them in the egg batter and then again in the almond flour mixture.
Place the zucchini sticks on the baking sheet and drizzle on the olive oil. Bake in the oven for about 20-25 minutes or until the fries have browned nicely. Serve with the spicy tomato mayo.