WARM UP:
Foam roll
Bear crawl
Frog jumps
Box jumps (w step down)
Lunge
Leg swings
800 m jog

Power snatch+ohs (20 mins build to a max)

WOD:
4 rounds for time:
20 wall balls
20 over head lunges with wallball
20 calories airdyne
10 box jumps 30/24

WARM UP:
Foam roll
800 m jog
10 strict pull-ups
10 shoulder dislocates
20 squats (jumping)

Full clean
Build to a heavy single 20 mins

WOD:
500 m row/run
3 rope accents/6 strict pull-ups
30 unbroken d/u
500 m row/run
3 rope accents /6 strict pull-ups
50 unbroken d/u
500m row/run
3 rope accents /6 strict pull-ups
80 d/u
For time

MOD # 104
Pork Wrapped Asparagus and Bacon Spaghetti Squash

Ingredients
• 1-1.5lb pork tenderloin
• 1 bundle of asparagus
• 1-1.5lb spaghetti squash
• 6-8 slices of uncured bacon
• 3 tablespoons ground mustard (no sugar added, duh)
• 2 tablespoons garlic powder
• 2 tablespoons onion powder
• 1 teaspoon paprika
• 2 garlic cloves, minced
• pinch of salt and pepper
• 1-2 tablespoons of your choice of fat: olive oil, coconut oil, bacon fat, etc.
• some butchers twine

Instructions
First, time to cook up that spaghetti squash:
1. Preheat your oven to 425 degrees.
2. Cut your spaghetti squash in half, lengthwise (don’t cut your fingers off, these guys can get a bit dangerous) then scoop out the seeds and stringy mess that fill the inside.
3. Grab out a cookie sheet and place the spaghetti squash face down (inside towards the pan) on the sheet. You can line it with parchment paper if you want to have a quick clean up.
4. Let cook for about 35-45 minutes depending on the size. To know if your spaghetti squash is cooked through and ready to eat, poke at the outside of the skin with your finger. If the squash has some give to it (you’ll dent it a bit) then it’s ready to come out!!
While your squash is cooking, start cutting your tenderloin open and getting the insides ready: To cut your pork correctly, check out the video below, the cook sports a wicked cool hat:
1. Once you have opened up your pork, cut the pork loin into 4 equal parts, width wise. The four equal parts will be stuffed with the asparagus and mustard spread!! Woot!
2. So let’s get the mustard spread ready. Grab a small bowl and add your mustard, garlic and onion powders, and paprika and mix well. Then add a tablespoon or so of the mixture to the INSIDE of each pork tenderloin slab. Be as generous as you’d like!
3. Now we need to saute up the asparagus. Grab a large pan and put over medium-high heat, add your fat and minced garlic cloves (hello heavenly smell!!). Let the garlic cloves cook for less than a minute, then add your asparagus. Toss the asparagus around a bit to coat, then cover to let steam for 2-3 minutes. Once the asparagus is cooked just a bit, pull it out of the pan and set aside to put into your pork.
4. Now stuff that pork!! You’ve put down the mustard spread, so all you have to do is add 5-6 spears (less or more depending on the size and thickness of the pork) and wrap the pork around the spears. Use 5-6 inches of twine to wrap around the middle of your pork and tie it off tight! Do this to all 4 parts of the tenderloin!
5. After the pork is all bundled up, sprinkle with some salt and pepper on top then put the pork directly back into the hot large pan you cooked your asparagus in, and sear on all sides. The pork will become browned on the outside, but will obviously not be cooked through.
6. Once the pork is done searing on all sides, add the cute little suckers to a 9 x 11 pan (or whatever fits them all) and add to your hot oven that has been cooking your spaghetti squash. Cook for about 20-30 minutes or until the center of the pork tenderloin measures 140 degrees.

Ok you’re almost done!! Just one more step for that fabulous bacon infused spaghetti squash:
1. In the same pan you’ve used multiple times at this point, add your bacon over medium-high heat. Let cook on both sides until crispy.
2. While the bacon is sizzling away, pull out your cooked spaghetti squash and use a fork to shred the crap out of that squash. Try pulling a pork the opposite way the strings run, they seem to come out a bit easier that way, at least for me. Add the strings to a large bowl.
3. Once your bacon is done cooking, cut the pieces up and add to your bowl of spaghetti squash. Then add a bit of the bacon fat to the spaghetti squash as well. Top off with a pinch of salt and mix together thoroughly

WARM UP:
Foam roll
Outside drills

5×10 kb swings (vertical)

Max effort box jump (height)

WOD:
Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

WARM UP:
Foam roll
Lunge d/b
10 high jumps
10 ohs
2 laps
10 step ups
10 air squats
1 lap

Deadlift
2@65
2@70
2@75
1@80
1@85
1@90
1@95
1@ new 100%
Then
75 back extensions
break it up anyway you want

WOD:
10-8-6
Snatch (155/110)
Box jump 40/30inch
Scaled @60% of 1rm and 30/24inch box

MOD # 63
Buffalo Beef and Sweet Potato

Ingredients
• 2lbs Grass Fed Ground Beef
• 1lb ground chicken
• 1 sweet potato, diced
• 1/4 cup hot sauce
• 1 tablespoon dried basil
• 1 tablespoon dried parsley
• 1 tablespoon dried oregano
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• Sea salt and pepper, to taste
• 2 tablespoons coconut oil

Instructions:
1. Preheat your oven to 350 degrees.
2. Place your ground beef a bowl along with your herbs: basil, parsley, and orgeano as well as some salt and pepper.
3. Add the ground beef to a 9×13 glass baking dish and place in the oven to bake for 12-15 minutes.
4. While your ground beef bakes, place a large skillet over medium heat and add your coconut oil to the pan. Once the coconut oil becomes hot, add your diced sweet potato.
5. Cover to help steam and cook for about 5 minutes or so.
6. When your sweet potato begin to soften, add your ground chicken along with your garlic powder, onion powder, and salt and pepper.
7. Use a wooden spoon to break up the chicken, then cover to help cook through completely.
8. When the chicken is done cooking through, add your hot sauce and mix thoroughly.
9. When your ground beef is done cooking through, add your chicken and sweet potato mixture on top of the beef. Then add a bit more hot sauce to top it all off.
10. Bake for about 5 minutes.
11. Enjoy!

Front squat
4@65%, 4@70%, 4@75%, 4@80%
(60-90 sec rest between sets)

15 mins to build to a heavy
Power Clean / Front Squat/ Jerk
(power clean, then front squat, then jerk)

WOD:
Tabata (max effort)
GHD situps/slam ball abmat situps
Rest 2mins
Tabata (max effort)
Double Unders
* Record Max effort for both

MOD:
Grilled Pineapple Burgers w/ Avocado Cream

Ingredients:
◦ 1lb Grass Fed Ground Beef
◦ 3-5 fresh pineapple slices
◦ 1/2 yellow onion, sliced thin
◦ 1 tablespoon chili powder
◦ 2 garlic cloves, minced
◦ 1/2 teaspoon onion powder
◦ 1/2 teaspoon coarse sea salt
◦ 1/2 teaspoon black pepper
For the cream:
◦ 2 avocados
◦ juice of 1 lime
◦ juice of 1/2 lemon
◦ 1 teaspoon chili powder
◦ 1 teaspoon olive oil
◦ pinch of sea salt

Instructions:
1.Light your grill
2. Slice your onion
3. Place meat in a bowl, add seasonings and mix thoroughly.
4. Make 4 burger patties
5. Place onions, burgers, and pineapple on the grill at the same time.
6. Flip when grill marks become present, after about 5 minutes and cook about the same amount of time on the other side of until burgers are cooked to preference and pineapple is a bit charred and soft.

While the ingredients are on the grill, make your avocado cream!
1. Cut avocados in half, remove the seed, then scoop out the insides and place in your food processor.
2. Turn food processor on and let the avocado begin to break down. After about a minute, while your food processor is still running, add the rest of the ingredients for the avocado cream and keep pureeing until smooth: about 1-2 minutes.
3. Place a burger down, top it with pineapple, then a grilled onion, and then a dollop of avocado cream on top!
4. ENJOY!

15 mins to build to a heavy OHS
15 mins to work mid hang snatch (8-15 reps)

WOD:
Complete as many rounds and reps as possible in 6 minutes of:
185/125 lb Split Jerk x 4 reps
70/53 kb swing x 8 reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
135/95 lb Snatch x 5 reps
Burpees x 10 reps
Rest exactly 4 minutes, and then . . .
For time:
Run 1000 Meters (second mail box)

MOD:

Ingredients:
1 medium spaghetti squash, cut in half lengthwise, seeds removed
1lb Grass Fed Ground Beef (heb has this!)
1 (15oz) can tomato sauce (we use muir glen organic)
3 egg whites, whisked (we use gold circle omega 3 eggs)
1/2 cup Almond Flour
1 tablespoon dried parsley
1 tablespoon dried basil
1 tablespoon dried thyme
salt and pepper, to taste (sea salt)
1 tablespoon fat of choice (I used bacon fat)

Instructions:
Preheat oven to 425 degrees
Cut spaghetti squash in half lengthwise, use a spoon to remove the seeds and excess threads.
Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes. Make sure not to overcook!!
In a large bowl add grass fed beef (raw), 1/2 tablespoon of parsley, basil, thyme, salt and pepper, and the Almond Flour, combine.
Make your ground beef mixture into small bite-sized meatballs.
Now place a large skillet over medium heat, add your fat then small meatballs.
Then add your can of tomato sauce, extra herbs, and salt and pepper.
After meatballs have cooked for about 3-4 minutes, flip them and let them simmer in the sauce.
While the meatballs are cooking, remove your spaghetti squash from oven and use a fork to dethread the squash.
Turn oven down to 350 degrees.
Place silicone cups in your muffin tin then add your spaghetti squash threads to each silicone cup, pressing down in the middle of the cup for the meatball to sit.
Once the meatballs are done cooking, remove them from the sauce, and place each one in a muffin tin.
Now pour just a little bit of beaten egg white on top of each muffin, spaghetti squash and the meatball.
Bake for 18-20 minutes or until egg is completely cooked through.
Add extra sauce to a bowl and dip your spaghetti and meatball bites in the sauce! BOOM!

Eric’s Notes:
You may have some leftover meatballs depending what size you make them. I just ate them while my other bites cooked. Obviously.

Clean & Jerk
Build to a heavy single
in 10 attempts
Then 3-5 singles at 90%
(15 mins)

Snatch
3 x 4 at 75%
(10 mins)

WOD:
3 Rds AFAP
6 Power Clean @ 80%
3 Push Press
6 box jumps (30/24″)
rest 1 min

10 Minutes to set a heavy strict press
Use 75% of that weight in a max rep effort.
2 Tries, record total

WOD:
8 Ring Push Ups
8 Chest to Bar Pull Ups
6 min AMRAP, Rest 2 Mins

12 Wall Ball (20lb/14lb to a 10ft/9ft)
12 Toes to Bar
10 Min AMRAP

WORKOUT 12 . 4

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Additional Notes
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.

Equipment
To complete this workout you will need:
A medicine ball of the appropriate weight for your division
A wall of target set at the specified height
A jump rope
A set of gymnastic rings hung so that you can successfully perform a muscle-up

SKILL WORK:
Back Squat
40% x 5
50% x 5
60% x 5

WOD:
Back Squat
75% x 5
85% x 3
95% x 1

5 Min Max Reps
@ 60% 1RM