“Club Sandwich”
8 Minute EMOM:
6 Dumbbell Front Squats (50s/35s)
Max Devil Presses (50s/35s)
3-minute rest
8 Minute AMRAP:
Row/Bike for Calories
3-minute rest
8 Minute EMOM:
6 Box Jumps (30/24)
Max Rope Climbs
Tomorrow’s Forecast:
Run – Sit-ups
Recovery of the Week:
Follow along with the video below to aid in your recovery from this week’s training.
Bench Press Pyramid
6 – 4 – 2 – 2 – 2 – 4 – 6
30 Second L-sit Between Sets
Tomorrow’s Forecast:
Front Squat – Devil Press – Row – Box Jump – Rope Climb
Question of the Week:
What temperature is your house set to during the summer?
Box Brief:
Nutrition is such a massive key to success in our pursuit to living healthy and happy lives. This is why we are putting on another nutrition/lifestyle challenge, starting on April 18th.
For 5 weeks we will all work together to limit our sugar and alcohol intake, increase our protein and vegetable intake and pick a custom lifestyle habit.
The initial cost is $50 but we hope you earn every cent back. At the beginning of the challenge we will give all participants a log book to keep track of habit consistency throughout the 5 weeks. At the end of the challenge, if you hit 90% compliance or better, you will EARN YOUR ENTIRE ENTRY FEE BACK! Yup!
Our genuine hope is that every single person who participates ends up paying nothing for this challenge and in return, creates a healthier lifestyle with great eating habits.
Our goal is that EVERY SINGLE PERSON at Apollo participates in this challenge. To help rally the troops we would like to have a friendly competition with registration.
Men Vs Women. Whatever gender has the fewest people participating will require the coaches of that gender to complete 1 burpee for every person who signed up. For example: 50 men, 55 women means the male coaches will have to do 105 burpees.
Here is the fun part… The losing coaches must eat a food item (yet to be determined) just before beginning their burpees.
The burpee punishment and challenge Q&A will be on Saturday, April 16th at 10:30am.
Oh and 1 more thing. Non-members are welcome to participate. You can have them text Momica if they are interested. (702)604-1298
“Dog Fight”
2 Rounds:
40 Double Unders
40 Pull-ups
40 Double Unders
30 Back Rack Lunges (115/85)
40 Double Unders
20 Bar Facing Burpees
Tomorrow’s Forecast:
Bench Press – L-Sit
Quote of the Week:
“You are the sum total of everything you’ve ever seen, heard, eaten, smelled, been told, forgot – it’s all there. Everything influences each of us, and because of that I try to make sure that my experiences are positive.”
Maya Angelou
Box Brief:
Nutrition is such a massive key to success in our pursuit to living healthy and happy lives. This is why we are putting on another nutrition/lifestyle challenge, starting on April 18th.
For 5 weeks we will all work together to limit our sugar and alcohol intake, increase our protein and vegetable intake and pick a custom lifestyle habit.
The initial cost is $50 but we hope you earn every cent back. At the beginning of the challenge we will give all participants a log book to keep track of habit consistency throughout the 5 weeks. At the end of the challenge, if you hit 90% compliance or better, you will EARN YOUR ENTIRE ENTRY FEE BACK! Yup!
Our genuine hope is that every single person who participates ends up paying nothing for this challenge and in return, creates a healthier lifestyle with great eating habits.
Our goal is that EVERY SINGLE PERSON at Apollo participates in this challenge. To help rally the troops we would like to have a friendly competition with registration.
Men Vs Women. Whatever gender has the fewest people participating will require the coaches of that gender to complete 1 burpee for every person who signed up. For example: 50 men, 55 women means the male coaches will have to do 105 burpees.
Here is the fun part… The losing coaches must eat a food item (yet to be determined) just before beginning their burpees.
The burpee punishment and challenge Q&A will be on Saturday, April 16th at 10:30am.
Oh and 1 more thing. Non-members are welcome to participate. You can have them text Momica if they are interested. (702)604-1298
“Deviled Legs”
5 Rounds:
10 Single Dumbbell Lunges (50/35)
25 Wall Balls (20/14)
10 Single Dumbbell Lunges
10 Single Arm Devil Presses (50/35)
Recipe of the Week:
Here is a simple easy dinner recipe when you’re feeling a little drained from the week.
Ingredients:
½ teaspoon paprika
½ teaspoon garlic powder, divided
¾ teaspoon salt, divided
¾ teaspoon ground pepper, divided
1 pound Yukon Gold or red potatoes, scrubbed and cut into 1-inch wedges
2 tablespoons extra-virgin olive oil, divided
1 pound lean (90% or leaner) ground beef
1 large egg, lightly beaten
¼ cup finely chopped onion
¼ cup Italian-seasoned panko breadcrumbs
3 tablespoons ketchup, divided
1 tablespoon Worcestershire sauce
1 pound green beans, trimmed
Instructions:
Step 1
Position racks in upper and lower thirds of oven; preheat to 425 degrees F. Coat 2 large rimmed baking sheets with cooking spray.
Step 2
Combine paprika and 1/4 teaspoon each garlic powder, salt and pepper in a large bowl. Add potatoes and toss to coat. Drizzle with 1 tablespoon oil, toss again, then spread the potatoes in a single layer on one of the prepared baking sheets. (Reserve the bowl.) Place on the lower rack to roast for 10 minutes.
Step 3
Meanwhile, combine beef, egg, onion, breadcrumbs, 2 tablespoons ketchup, Worcestershire and 1/4 teaspoon each garlic powder, salt and pepper in the large bowl. Form the mixture into 4 small loaves about 2 by 4 inches each and place on the other prepared baking sheet. Brush the tops with the remaining 1 tablespoon ketchup. Remove the potatoes from the oven and put the meatloaves on the lower rack.
Step 4
Toss green beans with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Move the potatoes to one side of their pan and add the green beans to the other side. Roast the vegetables on the upper rack until the green beans are tender and an instant-read thermometer inserted into the center of the meatloaves registers 165 degrees F, 20 to 30 minutes more.
“Rugrats Gone Wild”
18 Minute AMRAP: teams of 3
Partner A – 200 Meter Run w/Wall Ball (20/14)
Partner B – Kettlebell Swings (53/36)
Partner C – Forearm Plank
Tomorrow’s Forecast:
Lunges – Wall Balls – Devil Presses
Meme of the Week:
Push Jerk
Build to A Heavy Set of 3
“Impressive”
6 Rounds:
1 Minute AMRAP:
10 Push Jerks
Max Gymnastic Pulling Exercise (your choice)
1 Minute Rest
Tomorrow’s Forecast:
Run – Kettlebell Swings – Plank
Box Brief:
Bring A Friend Day is on Thursday!
Recovery of the Week:
What should we do on “rest” days? Check out this video for more insight.
“Big Bang”
For Time:
50 Power Cleans (155/105)
300 Double Unders
1 Mile Run
Tomorrow’s Forecast:
Push Jerk – Gymnastics
Box Brief:
Bring A Friend Day is on Thursday.
Question of the Week:
If you could become a master and one CrossFit movement, what would it be?
“Smash Burger”
For Time:
1000/800 Meter Row
-then-
5 Rounds:
30 Ring Push-ups
30 Sit-ups
-then-
500/400 Meter Row
Tomorrow’s Forecast:
Cleans – Double Unders – Run
Box Brief:
Bring A Friend Day is on Thursday!
Quote of the Week:
“Start where you are. Use what you have. Do what you can.”
Arthur Ashe
