Sunday 1/25


1 lb Ground Turkey
2 garlic cloves, minced
¼ Cup onion diced
¼ cup parsley, chopped
1 egg white, lightly beaten
coconut oil
and pepper to taste

In a large bowl, mix turkey, garlic, onion, egg, parsley, salt and pepper.
Form about 6 patties with your hands.
Cook the patties on a skillet on medium heat with coconut oil

Serve and Enjoy

Saturday 1/24

Tabata bliss; for a total rep count.

This is done while running to your stations each interval. The run distance shortens with each different movement (every four minutes). On the last four minutes you don't run in between intervals, just work on your favorite movement to get through with best form and a good score.

Eight rounds each of:
Ball Slams 10/20/30
Push Press  35/20
KB Swings 53/35/26
Last eight rounds is players' choice of: squats, push ups, sit-ups.

When you finish haul butt down to Seal Beach and watch Ryan and Craig rip and tear in the surf contest at the pier! Ryan's heat is at 9:45, Craig's is at 10:45. Good luck guys!

Friday 1/23


2 x 10 work up


Shoulder press 5-5-5-5-5
Row 250m between sets of 5
Push press 5-5-5-5-5
Row 250m between sets of 5
        **NO CLOCK**

Thursday 1/22

10 minute AMRAP
10 DB Snatch
10 Box Jumps 24/20"
20 Double Unders or 60 Singles

Rest 1 minute

10 minute AMRAP
10 Wall balls 20#/14#
10 Power cleans 135#/95#
10 Back Extensions

And a very special Happy Birthday to Mariah! Thanks for being an awesome trainer and encouraging all athletes to do their best!