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Round 1

Sprints

Round 2

One Arm Swings

Snatch

Push Press

Front Squat

Round 1

Plank Sandwich

Round 2

SDHP

Burpees

Battle Ropes

Air Assault

Macebell Switch Squat

Round 1

DB LC Clean + Press

Round 2

Barbell RDL’s

Round 3

Row

Round 4

DB Chest Press

Round 5

Ring Rows

Round 6

Goblet Squat

Round 7

Ski

Round 8

Evil Wheel

Ab Gauntlet

Cardio

Burpees

Goblet Squats

Push Press

SDHP

Round 1

Alternating 1/2 Snatch

Round 2

One Down Dead Clean + Press

Alternating Bent Over Rows

Round 3

SDHP + Goblet Squat

Superplank Push Up

Figure 8 to a Hold

Round 4

Gorilla Clean

DB 1.5 Deadlift

One Up Chest Press

Pullover Sit Up

Round 1

Sprints

Round 2

Chin Ups

Dips

RS Swings

Goblet Split Squats

Shin Grab Sit Ups

Cardio

Assault Bike

Ring Rows

Squats

Row

Ropes

Push Ups

Challenge Round!

How to Make Healthy Spicy Buffalo Wings!

 

 

 

Spicy Buffalo Wing Sauce Ingredients

  • 1 cup Frank’s Hot Sauce (or any clean hot sauce you like, low sodium is best)
  • 1 tablespoon olive oil
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1/2 cup honey (if you prefer a less spicy wing) or 1/4 cup (if you prefer a more spicy wing)
  • 2 teaspoons molasses
  • 1 teaspoon paprika
  • 1/2 cup clean BBQ sauce (optional – I didn’t use any, but it would be a nice addition)
  • CHICKEN INGREDIENTS:
  • 4 pounds chicken wings
  • 2 tablespoons olive oil
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder

 

Spicy Buffalo Wing Directions

  1. Preheat oven to 350 degrees F.
  2. If you purchased your wings frozen, be sure to allow ample time for them to defrost.
  3. Line a large casserole dish (you may need 2 dishes depending on the size you have) with foil. You will be wrapping the chicken completely in foil, so allow enough to completely cover the chicken all the way around.
  4. Place your wings in the foil and be sure they are single layered.
  5. Pour the oil over the chicken and mix the chicken in the dish to completely coat it with the oil.
  6. Sprinkle the chicken generously with garlic powder and onion powder. The given measurements are only suggestions. You could certainly use more or less if you like.
  7. Pack the foil around the chicken so that it is sealed on all sides.
  8. Bake in oven for 50 minutes.
  9. While the chicken bakes, combine all sauce ingredients in a medium mixing bowl with a whisk. (Be sure to whisk again just before pouring over your chicken.)
  10. Remove the wings from the oven, open the foil (don’t burn yourself with steam), and pour off any liquid in the bottom of the foil.
  11. Pour your sauce over the chicken.
  12. Turn your oven to broil.
  13. Place the chicken back in the oven Uncovered, for 10 minutes. Watch the wings carefully. If they need to be removed in less than 10 minutes, do so. You just want to brown them a bit and get the sauce to sear just slightly on to the meat.
  14. Remove from oven, allow to cool and place in a serving dish, being sure to pour any sauce left behind in the dish over the chicken.

 

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February 4, 2019

 

 

Round 1

Barbell Squats

Round 2

Pull Ups

Round 2

Kbell Flow

One Arm Swing

Snatch

Lunge

Push Press

Pull ups

Burpeea

H2H swings

Behind the back squats

LC Clean & push press