A) 1-1-1-1-1—Bench Press -then- 5 reps at 85% of today’s 1RM B) 12 Minute AMRAP: 7-Ring Rows 14-Med Ball Sit Ups (20/14) 21-Med Ball Cleans (20/14)

  “Goat Day” 20 Minute EMOM: Even Minutes- Goat 1 Odd Minutes- Goat 2 *Goat is a weakness that you feel needs a little extra attention.  ➢ These “goats” can come from 3 different categories: 1. Skill- The goal is to become more proficient in a single lift/movement 2. Strength- Limit reps to 1-5. Build... Read More

  “Nancy” 5 Rounds: 400 Meter Run 15-OHS (95/65) 

   A) 1-1-1-1-1—Back Squat -then- 5 reps @85% of today’s 1RM B) “Tabata” Hollow Hold Superman Hold

   “Jennifer” 26 Minute AMRAP: 10-Pull Ups 15-KBS (53) 20-Box Jumps (24)

   “Lurong Benchmark #3” For Time: 50-Wall Balls (20/14) 50-Dumbbell Snatchs (50/35) 50-Pistols 50-C2B Pull Ups

For Time: 5,000 Meter Row *22 minute cut off @25 Minutes  5 Minutes to find 1RM Power Clean   

   7 Minute AMRAP: 50-Double Under 2-Rope Climbs 10-HSPU 3 minute rest 7 Minute AMRAP: 50-Double Unders  10-T2B 10-Ring Dips Apollo Games Event 2 and Event 3 have been announced. 

   A) 15 Minutes to find 1RM Front Squat -then- 3 reps @85% of today’s 1RM 5 reps @80% 12 reps @70% B) 10 Minute EMOM: Even: 12-KBs Front Rack Walking Lunges (53/36) Odd: 30 Second Hollow Hold

  For Time: 12-9-6 Muscle Ups Deadlifts (315/205) Box Brief: Congrats to all of our Apollo ladies that competed this weekend! It was a lot of fun to watch you women throw down out there. It was inspiring to say the least.  Apollo ladies took first place in each of the divisions! It was an... Read More