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Week of Monday, April 28th, 2025 Monday, 4/28/25 Warmup: a. 2 rounds 10 cat / cows 10 pass thorughs 10 good mornings 200 m jog b. Tempo overhead squats - 2 sets of 10 reps - 3:1:1 tempo A) Overhead squats - 4 x 8 - increasing B) For time : 3 rounds 15 power snatches (75/55) 400 m run Tuesday 4/29/25 Warmup : 8 min AMRAP 8 yoga push-ups 8 turkish sit-ups each side 16 KB deadlifts A) 2 min work / 1 min rest : 3 rounds Station 1 : Turkish get ups (alternating hands) Station 2 : Bike for cal Station 3 : Sandbag / KB front rack carry (30 feet = 1 rep) Station 4 : Burpees ....
This Pesto Chicken Pizza is bursting with flavor thanks to two ingredients: caramelized onions and basil pesto. This recipe also is versatile — you can use the ingredients and layer them on two 16-ounce Italian bread loaves versus the two pizza crusts. Ingredients 2 tablespoons extra virgin olive oil 1½ to 2 pounds onions 1 tablespoon balsamic vinegar One 6-ounce bag baby spinach Kosher salt Freshly ground black pepper ¼ cup prepared basil pesto Two 12-inch pre-made, thin pizza crusts 1 pound skinless, boneless chicken breast halves, baked and thinly sliced widthwise 8 ounces part-skim mozzarella cheese slices Directions Peel the onions, cut in half ....
Week of Monday, April 21st, 2025 Monday, 4/21/25 Warmup: a. 3 rounds 10 cat / cow with arms inverted (wrist stretch) 20 second front rack stretch 10 kb shrug high pulls 20 second goblet squat hold b. warm up front squats with bar and small weight - 2 sets of 10 reps - 3:1:1 tempo A) Front squats - 6 x 2 - increasing B) For time : 4 rounds 20 Leg raises to kettlebell 20 kb swing and squat combo (24/16) Tuesday 4/22/25 Warmup : 10 min AMRAP 10 scap pulls 20 shoulder taps 30 jumping jacks 40 mountain climbers A) 30 min EMOM - 5 rounds Min 1 : 2 turkish get-ups left Min 2 : 2 ....
Want a great recipe to help your kids learn measuring skills while they have fun in the kitchen? Try this smoothie, loaded with nutrition powerhouses such as milk, bananas, blueberries, kiwi and— yes, spinach! For extra protein, try adding 1/2 cup greek yogurt. Ingredients 2 cups frozen unsweetened strawberries ½ cup blueberries 1 banana, peeled and cut in chunks ½ kiwi, peeled and sliced 2 cups fresh spinach ½ cup ice cubes 1 cup fat-free milk ½ cup 100% apple juice Directions Before you begin: Wash your hands. Combine strawberries, blueberries, banana, kiwi, spinach, ice cubes, fat-free milk and apple juice in blender. Blend until smooth. ....
Week of Monday, April 14th, 2025 Monday, 4/14/25 Warmup: a. 3 rounds 10 cat / cow with arms inverted (wrist stretch) 8/8 kb single arm front rack squats 20 second pvc rotator cuff stretch on each side b. warm up front squats with bar and small weight - 2 sets of 10 reps - 3:1:1 tempo A) Front squats - 5 x 4 - increasing B) For time : 3 rounds 20 Toes to bars 10 squat cleans (135 / 95) Tuesday 4/15/25 Warmup : 10 min AMRAP 10 scap pulls 20 shoulder taps 30 jumping jacks 40 mountain climbers A) 25 min EMOM - 5 rounds Min 1 : 10 Pull-ups Min 2 : 10 Weighted push-ups Min 3 : 15 ....
Peak asparagus season is here! Enjoy this roasted asparagus recipe. Ingredients 1¼ pounds asparagus, with tough ends broken off * 2 tablespoons olive oil Pepper, to taste ⅓ cup low-fat (or non-fat) plain yogurt ⅓ cup reduced-fat mayonnaise 2 tablespoons minced fresh tarragon (or 2 teaspoons dried tarragon) 1 tablespoon minced shallots 1 small garlic, minced 2 teaspoons orange zest 1 teaspoon Dijon mustard ¼ cup fresh orange juice Minced tarragon sprigs, for garnish Directions Preheat the oven to 425°F (218°C). Arrange the asparagus stalks in a single layer on an oven-proof baking dish. Drizzle olive oil over asparagus. Roast in the oven for 12 to 15 ....

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