Thursday 9.22.2022

“Do Less”
For Time + Reps: teams of 2
Partner A
1250/1000 Meter Row
1 Minute Double Unders
Partner B
1250/1000 Meter Row
1 Minute Double Unders
Partner A
1000/800 Meter Row
1 Minute Double Unders
Partner B
1000/800 Meter Row
1 Minute Double Unders
Partner A
750/600 Meter Row
1 Minute Double Unders
Partner B
750/600 Meter Row
1 Minute Double Unders

Apollo Games Nutrition Preparation:
Hey Apollo Fam! Competition day is coming up fast! This week, let’s focus on protein. Protein helps you build/maintain muscle and feel full throughout your day. You should aim for roughly .7-1.0g per pound of bodyweight each day. So if you weigh 150 lbs, your range for protein would fall between 105-150g of protein each day. This should be spread throughout your day and could look something like this (you would add in other sides):

Breakfast- 2 whole eggs plus two egg whites (19 g protein)
Post workout shake (20g protein)
Lunch- 5oz chicken breast (raw weight-weighed using food scale) (44 g protein)
Snack- greek yogurt (1 cup, 12 g protein)
Dinner- 5oz pork tenderloin(raw weight) served with black beans (51g protein)

Hate Chicken? Does yogurt make you want to gag? Don’t worry-protein can come from a variety of sources:-) Some ideas are tuna, salmon, protein powder, shrimp, chicken, turkey, beef, bison, venison, tofu, beans, eggs, nuts and seeds, quinoa, rice, lentils, veggies like broccoli, yogurt, and cheese. Hit your protein this week (click to order a Digital Food Scale from amazon for around $9) and let’s see how you feel-don’t forget about getting those 7-9 hours of sleep and staying hydrated!