“Not The EMOM-ma”Every 90 Seconds For 21 Minutes:Hang Power Clean + Power Clean Meme of the Week:

Back SquatBuild to a heavy single–then–5 Reps @ 75% of your heaviest lift“Explore the Upside Down”6 Minute Ladder: (1/2, 2/4, 3/6, 4/8, 5/10, etc….)Wall Facing Strict Handstand Push-upsWeighted Step-ups (50/35) Apollo Games Nutrition Preparation:Hey Apollo Fam! Elizabeth G here- what you may not know about me is that I have beeninterested in nutrition and have... Read More

“Running Up That Hill”For Time: teams of 22 Mile Run100 Toes to Bar200 Double Unders100 Chest to Bar Pull-ups Quote of the Week:“Life is like riding a bicycle. To keep your balance, you must keep moving.” Albert Einstein

DeadliftBuild to a heavy single-then-5 Reps @ 75% of your heaviest lift “Seven”14 Minute AMRAP:7 Burpee Box Jump Overs14 Wall Balls (20)(11ft/9ft)21 Calorie Row Question of the Week:Whose your favorite football team?

Front SquatBuild to a heavy single-then-5 Reps @ 75% of your heaviest lift“Scrappy”3 Rounds:10 Front Squats (185/125)7 Muscle-ups Recipe of the Week:Want to mix up your source of protein? Try out this Garlicky fried rice with crisp pork. Ingredients:1/3 cup (80ml) peanut oil4 garlic cloves, thinly sliced300g minced pork1/4 cup (80g) chilli bean sauce1 bunch... Read More

“Cardi-OW” 4 Rounds:500/400 Meter Row60 Meter Lunge70 Double Unders Meme of the Week:

“Warm-up”15 Minute AMRAP:10 Power Snatches (95/65)10 Toes to Bar10 Push Press (95/65)10 Box Jump Overs (24/20)-then-10 Minute Clock:Build to a heavy snatch Recovery of the Week:It’s time for some yoga! Take some time to follow along with this video.

“Hakuna Tabata”8 Rounds (each)20 Seconds Work, 10 Seconds RestRow for CaloriesHollow RocksShuttle RunsRings Rows Question of the Week:What season of the year is your favorite? Box Brief:Apollo Games is on October 8th! You must register by September 9th to guarantee a tshirt. Click here to register. Happy Labor Day! To celebrate we are reducing our... Read More

Bench PressBuild to a heavy single-then–5 Reps @ 75% of your heaviest lift “Barrel”For Time:100 Push-ups EMOM – 10 Kettlebell Swings (53/36) Quote of the Week:“Every day is a good day. There is something to learn, care and celebrate.”Amit Ray Box Brief:Apollo Games is on October 8th! You must register by September 9th to guarantee... Read More

Deadlift5 x 5 “Dipana”21 – 15 – 9Deadlift (225/155)Ring Dips Recipe of the Week:Here is a unique meal idea you can prep for next week. Try out this Southwest Turkey Bulgur Dinner recipe. Ingredients:8 ounces lean ground turkey1 small onion, chopped1 garlic clove, minced1 can (16 ounces) kidney beans, rinsed and drained1 can (14-1/2 ounces)... Read More