200114 - Recipe Tuesday (New Kitchen Appliance!!!)

I’ve been doing research for weeks and finally decided to buy myself an Air Fryer with my Christmas money and BOY OH BOY I’m so glad that I did! Here’s the link to the one I purchased on Amazon’s deal of the day:

https://www.amazon.com/COSORI-Electric-Reminder-Touchscreen-Certified/dp/B07GJBBGHG/ref=asc_df_B07GJBBGHG/?tag=hyprod-20&linkCode=df0&hvadid=309819317957&hvpos=1o1&hvnetw=g&hvrand=14467506618626838226&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9028895&hvtargid=pla-573911051029&psc=1

This boxy kitchen appliance uses virtually no oil to fry up anything that you want crispy!
Reheating leftovers?
Craving french fries from scratch?
Wanting to make egg rolls?
Like your veggies crispy?
This is so perfect for all of these things! I would highly recommend looking into getting one, I’ve heard even the cheaper versions are a game changer!
Below is the big batch of brussel sprouts that I fried up with just a tsp. avocado oil and a bunch of seasonings! They’re very crunchy and flavorful AND only took 5 minutes to cook! BOOM!
I also made shrimp cabbage egg rolls, crispy veggie mix, egg white french toast sticks, and skinny chicken parmesan! I’m definitely going to grab a big bag of kale to make some easy no carb salty kale chips in just 20 minutes!

OH AND… did I mention this is really easy to clean up!? You can even throw the basket in the dishwasher!

QOTD - Go-to car trip gas station snack?

WARM UP - Cardio Tabata!
(:20 work/:10 rest) x 8 Rounds
Big arm circles
Little arm circles
Windmills
Thread the Needle

SKILL WORK - “Shoulder Stability Stations”
(w/ a partner 1 Minute at each station) x 2
Station #1 : Banded DB Press
Station #2 : Mini Band Wall Walks
Station #3 : PVC Weighted OH Walk
Station #4 : 90 degree KB Hold

COACH PREP - Warm Up/Set Up KB and Boxes

WOD -
A (Competitor)
AMRAP 9:
9 KB Swings 70/55
9 Lateral Box Jump Overs 24/20
Then 3 Rounds for Time

B (Performance)
AMRAP 9:
9 KB Swings 55/35
9 Box Jump Overs 24/20
Then 3 Rounds for Time

C (Health & Fitness)
AMRAP 9:
9 KB Swings (Russian if needed) 35/25
9 Plate Jump Overs (stack as needed)
Then 3 Rounds for Time

GOAL FOR THE WOD - First part of the workout, I want everyone to try to get at least a round a minute! That’s a goal of 9 rounds! So for the second part of the workout, I want everyone to get under 2 minutes!