“Rapunzel”
5 Rounds:
25 Push-ups
15 Deadlifts (205/145)
2 Rope climbs

Tomorrow’s Forecast:
Thursday’s workout calls for slam balls, sit-ups, and bike.

Recovery of the Week:
Because we liked last week’s stretch routine so much we’re back with another from the guys at Mind Pump. The focus is on hips and shoulders, just like last week.

“Players Choice”
1RM Squat
Back squat
Front squat
Overhead squat

Gymnastic Test
Max muscle-ups
Max pull-ups
Max strict HSPU

Conditioning Test
500 Meter row
50 Calorie bike
400 Meter run
Athletes choose 1 exercise in each section.

Tomorrow’s Forecast:
Wednesday’s workout calls for push-ups, deadlifts, and rope climbs.

Question of the Week:
What was your favorite television show growing up?

“Dirt Nap”
8 Minute AMRAP:
Buy In – 1000/750 Meter row
30 Double unders
8 Devil presses (35s/25s)
4 Minute rest

6 Minute AMRAP:
Buy In – 750/600 Meter row
30 Double unders
8 Devil presses
2 Minute rest

4 Minute AMRAP:
Buy In – 500/400 Meter row
30 Double unders
8 Devil presses

Tomorrow’s Forecast:
Tuesday’s workout calls for squatting, gymnastics, and conditioning.

Box Brief:
This Thursday is Bring a Friend Day!

Quote of the Week:
“The future belongs to those who believe in the beauty of their dreams.” Eleanor Roosevelt

“Holleyman”
30 Rounds:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power clean (225/155)

Recipe of the Week:
This week’s recipe adds some variety to the normal proteins we post. Give these Pork Chops With Apples and Garlic Smashed Potatoes a try. If you’re looking for an added vegetable we might consider green beans or your preferred salad. Enjoy!

Ingredients:
1 pound small fingerling potatoes
2 cloves garlic
Kosher salt
4, 1/2-inch-thick boneless pork loin chops (5 ounces each)
2 teaspoons chopped fresh sage
Freshly ground pepper
1 tablespoon extra-virgin olive oil
1 large red onion, cut into 1/2-inch wedges
2 Granny Smith apples, cut into 1/2-inch pieces
3/4 cup apple cider
1/4 cup buttermilk

Instructions:
1) Put the potatoes and garlic in a saucepan, cover with cold water and season with salt. Cover and bring to a boil, then uncover and continue cooking until tender, about 15 minutes. Cover and set aside.
2) Meanwhile, rub both sides of the pork chops with the sage, and salt and pepper to taste. Heat a large cast-iron skillet over high heat, then add 1 teaspoon olive oil and sear the chops until golden on both sides, about 5 minutes total. Transfer to a plate. Wipe out the skillet and add the remaining 2 teaspoons olive oil. Add the onion and apples and cook over medium-high heat until lightly browned, about 5 minutes. Season with salt and pepper and stir in the cider.
3) Return the chops to the skillet. Cover and cook, turning once, until just cooked through, 4 to 5 minutes. Drain the potatoes, reserving 1/4 cup liquid. Return the potatoes to the pan; add the buttermilk and mash, adding cooking liquid as needed. Season with salt and pepper. Serve with the pork chops, onion and apples. Drizzle with the pan juices.

“Happy Meal”
3 Rounds: teams of 2
200 Meter run
Max kettlebell step-ups (20”) (53/36)
200 Meter run
Max Russian kettlebell swings (53/36)
200 Meter run
Max sit-ups
Both partners must each complete one exercise before moving on to the next.

Tomorrow’s Forecast:
Friday’s workout calls for power cleans, handstand push-ups, and wall balls.

Throwback of the Week:
This week’s photo is one of the first pictures Jake ever took at Apollo. It shows our old Apollo mural and some pretty awesome folks rowing.

“Pain Killer”
For Time:
Buy In – 100 Double unders
-then-
21 – 15 – 9
Shoulder to Overhead (135/95)
Pull-ups
-then-
Cash Out – 100 Double unders

Tomorrow’s Forecast:
Thursday’s workout calls for running, step-ups, kettlebell swings, and sit-ups.

Recovery of the Week:
This week we have a great 10 minute stretch routine targeting your hips and shoulders. Enjoy!

Back Squat
5 – 5 – 5

“March Madness”
8 Minute Ladder:
Air squats (5/10/15/20/25/etc.)
Shuttle runs
Start the workout with 2, 10-meter shuttle runs after each round of squats. Every 2 minutes, increase the shuttle runs by 2 lengths.

Tomorrow’s Forecast:
Wednesday’s workout calls for double unders, shoulder to overhead, and pull-ups.

Question of the Week:
Would you rather meet your favorite fictional character or your favorite musician?