Thursday 11/9

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Bench Press
5-5-5-5-2-2-1-1 reps

Rest 5 Minutes

21 Hang Power Cleans 95#/65#
400 meter Run
15 Hang Power Cleans 115#/75#
400 meter Run
9 Hang Power Cleans 135#/85#
400 meter Run
3 Hang Power Cleans 155#/95#

Monday 11/6


EMOM for 10 minutes
2 Push Jerks

Rest 5 minutes

200 meter Run
15 Wall Balls 20#/14#
10 Push Press 95#/65#
1 Rope Climb or 10 Ring Pulls
3 Rounds

Sunday 11/5


Instant Pot Baked Apples

6 Apples
1/3 cup Raisins
1/3 cup Hazelnuts, chopped
1/3 cup Dates, chopped
1 tbsp Cinnamon
1 stick Unsalted Butter
2 tbsp Brown Sugar
1/3 cup Ladyfingers/Graham crackers (optional)
1/3 cup Water

In a bowl mix together cinnamon, chopped dated, chopped hazelnuts, brown sugar and crushed ladyfingers/cookies/Graham crackers (this is completely optional).
Rinse the apples and cut out holes in each one of them. I use a knife and a melon baller.
Stuff each apple with the cinnamon stuffing. Put a tiny piece of butter on top of each apple and place them in your Instant Pot.
Pour water inside and throw the rest of the butter in. If you have some leftover filling, add 2-3 teaspoon in as well (optional).
Cover with the lid and lock. Turn the steam release (venting knob) to “sealed” position.
Press “Manual” and set the timer to 3 minutes. Press the “Pressure” button and change the pressure to low.
When the cooking cycle is finished, let the pressure release naturally to get extra tender apples. You can also quick release the pressure which will stop overcooking your apples.