Friday 10.9.2020

Warm-up
Tabata – 4 Rounds of 20 Second On, 10 Seconds Off (each)

  • Mountain Climbs
  • Squat Hold – Just below parallel

Mobility
30-60 Seconds Each

Workout
“Order In”
4 Rounds:

  • 25 Burpees
  • 50 Air Squats
  • 1 Minute Rest

Workout Notes
Score = Time (including rest)

Goal = Complete each round in less than 5 minutes (including rest).

Reduce reps if necessary if you’re not able to stay close to the goal above.

We suspect the average times (including rest) will be somewhere around 20 minutes. Can anyone do better than 16 minutes?

Modifications
Reach out to us if these movements bother a current injury. We can modify anything. Even burpees.

After Party
This is always optional
3 Rounds:

  • 1 Minute Side Plank (left)
  • 1 Minute Side Plank (right)
  • Max Hollow Hold

Check out this video for the Why, What and How of the Hollow Hold: https://www.youtube.com/watch?v=FEWNauegmNM&t=62s

Box Brief
We will be open again on Monday and potentially sooner, depending on the results. Keep your eyes on our blog, the Members Page (Facebook), and your emails with updates. 

Thursday 10.8.2020

Warm-up

Run + Dynamics

  • Tebow
  • Bend and Snap
  • Frankenstein
  • Side Lunge
  • High Knees
  • Skipping High Knees
    • Take your time to complete multiple repetitions as you progress forward approximately 10 meters.
    • Perform the following after each dynamic:
      • 10 Mountain Climbers
      • 5 Box Jumps

Workout
“Not Again”
For Time:

  • 100 Meter Run
  • 10 Sit-ups
  • 10 Box Jumps
  • 200 Meter Run
  • 20 Sit-ups
  • 20 Box Jumps
  • 300 Meter Run
  • 30 Sit-ups
  • 30 Box Jumps
  • 400 Meter Run
  • 40 Sit-ups
  • 40 Box Jumps
  • 500 Meter Run
  • 50 Sit-ups
  • 50 Box Jumps

Workout Notes
We expect the average time for today’s workout will be close to 20 minutes with the fastest potentially finishing under 16 minutes. Let’s see what you got LeeAnn 🙂

The run is where you should push this workout. When it’s time to go, kick it into gear. Imagine your coach is in your ear when you finish your last box jump, then get your butt out the door.

If you’re unsure of distances, all you need to do is measure out a 100-meter route and repeat it as many times as you need to, depending on the round you are on. Go outside and walk 50 large strides out (65 if you’re short…you know who you are) from where you plan on doing box jumps, set down a cone and you are ready to go.

Modifications

If you don’t have access to a stable box to jump on, find a platform approximately 2 feet high and perform step-ups instead.

Signing Off

We know it’s super annoying to do another at home workout like we are in quarantine again. Trust me when I say, we aren’t thrilled about it either. But… We will be back on Monday like we never left in the first place.

Post your scores, let us know if you have any questions or just want to give us a hard time (George…JP). We love you guys. Have a great day!

Box Brief
We will be open again on Monday and potentially sooner, depending on the results. Keep your eyes on our blog, the Members Page (Facebook), and your emails with updates. 

Tuesday 9.15.2020

Natalee

“Craps”
20 Minute AMRAP:

Run
Burpee Box Jump Overs (24/20)
Roll a dice at the beginning of each round. Whatever number you roll will determine your round.
For Example:

1 = 100 Meter Run + 2 Burpee Box Jump Overs
2 = 200 Meter Run + 4 Burpee Box Jump Overs
3 = 300 Meter Run + 6 Burpee Box Jump Overs
4 = 400 Meter Run + 8 Burpee Box Jump Overs
5 = 500 Meter Run + 10 Burpee Box Jump Overs
6 = 600 Meter Run + 12 Burpee Box Jump Overs

Tomorrow’s Forecast:
Wednesday’s workout calls for lunges, pull-ups, squats and toes to bar.

Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.

Weightlifting Clinic is this Thursday at 6:30 pm. There are only 12 spots available so sign up fast. The cost is $20 (paid to Ricky). Our 6:30 and 7:30 pm classes will be canceled to accommodate.

Question of the Week:
If you could have one song play every time you entered a room what would it be, and why?

Monday 8.31.2020

“Rundy”
5 Rounds:
200 Meter Run
15 Power Snatches (75/55)

Box Brief:

We are officially doing The Apollo Games! With these crazy times it was difficult to create a format that was fun and safe. We feel confident that this year’s Apollo Games will be one of the most unique and exciting Games we’ve ever had.

We have taken extra precautions to ensure the safety of our staff and athletes without sacrificing the integrity of crowning this years fittest male and female in Las Vegas.

This year’s Apollo Games is an individual competition of RX & Scaled Men’s and Women’s divisions.

Saturday, October 17th will consist of 6 scored events. The top 5 from each division will be invited to compete in the final event on Sunday, October 18th, to determine our champions.

Here are the fun, weird, exciting and unique parts.

· Athletes will complete all Saturday events within a designated 90 minute window. We will run 2 groups of 10 athletes through all 6 events. We will then have a 40 minute transition period before starting our next 2 groups.

· Athletes can only be at Apollo during their scheduled time and then must exit to make way for the next group.

· No Spectators.

· The entire event will be live streamed.

At first glance, we were a little wary to make these changes but now love them for 2 reasons:
1. It’s the only way we can responsibly run the event while following state guidelines.
2. This competition won’t take up YOUR ENTIRE DAY!

Registration goes live tonight at midnight. For now, click here to see a full list of each event.

Saturday 4.11.2020

Joel

30-35 Minutes For Max Distance:Run, Row, Bike or Swim
This is week three of cardio Saturdays. You can stick to your normal long slow distance today. Or, if you’re looking to spice it up consider some hill sprints. As always, listen to your body and adjust the workout to your needs.

-OR-

Explore Hiking Trail
Each Saturday during this “quarantine” we encourage everyone to go out and express your fitness in ways other than just a workout. Get out there and have some fun.