It’s time to squat heavy…

Warm up
3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– Wall angel
– TGU 1/side
-goblet squat
-double under practice


A1. Back Squat (85 – 90%) 4 x 2 – 3; rest 60 sec
A2. KB/DB bent over row, 4 x 4 – 6/arm; rest 60 sec
6 min amrap
12 thrusters (75/45)
12 pull ups or jumping pull ups *fast
rest 3 min
6 min amrap
12 K2E
24 wall balls

Butternut Squash Apple Soup

2 tablespoons olive oil
1 medium onion, diced
1 medium butternut squash, peeled, seeded and diced into 2 inch cubes
3 apples, peeled, cored and sliced
1 teaspoon [cinnamon] 8 cups stock or water

-In a large pot warm oil
-Carmelize onion, sautéing 10-15 minutes until golden brown
-Add squash cubes, apple slices and cinnamon and cook for 10 minutes
-Pour stock into pot and bring mixture to a boil
-Reduce heat and simmer for 30 minutes
-In a vitamix, puree soup in very small batches (for safety)
-Serve hot

Here are some notes on this recipe:

Feel free to make this soup with other types of winter squash such as pumpkin, acorn, delicata, etc.

I used a 2 ½ pound butternut squash for this recipe (weight is prior to peeling and de-seeding

Experiment with other warming spices such as ginger and nutmeg

I used Braeburn apples in this soup; feel free to experiment with other types of apples

***courtesy of