Monday 8/7

EMOM for 10 minutes
1 Deadlift
1 Hang Squat Clean
1 Push Press


AMRAP 15 min
5 Toes to Bar
10 Ground to Over Shoulder W/Ball Slam
15 Calorie Row
100 meter Overhead Walk W/45#/35# Plate

Sunday 8/6


4 boneless skinless chicken breasts, pounded to even thickness
3 limes
salt and pepper
1 cup black beans, rinsed and drained
1/2 cup sun dried tomatoes in oil, drained
1/2 tsp crushed red pepper flakes
1/4 cup chopped fresh cilantro
1/2 cup shredded cheddar cheese

Place the chicken in a zipclose bag and pour the juice of 2 of the limes into the bag. Let sit marinate in the fridge for 10 minutes. Turn on grill to medium high. Remove the chicken from the lime juice (discard lime juice) and season with salt and pepper to taste. Grill for 5-7 minutes on each side or until the chicken reaches an internal temp of 155 degrees. Preheat oven to 350 degrees. Remove from grill and place in an oven-safe skillet or dish. Top each chicken breast evenly with black beans, sun dried tomatoes, crushed red pepper flakes, cilantro, and then cheddar cheese. Place in oven for 10 minutes to melt cheese and warm ingredients. Serve with a lime wedge and enjoy!


Saturday 8/5

Fight Gone Bad Style!

3 Rounds
Double Unders
Front Squats 75#/55#
Burpees to Plate 45#/35#
Row (cals)
Med Ball Cleans 20#/14#


Friday 8/4

Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions
2 Rounds

Thursday 8/3

Squat Clean 5-5-5
Front squat 5-5-5
Split jerk 5-5-5


AMRAP 10 minutes
7 Push Jerks  
9 Box Jumps
11 Back Extensions