“Warm-up”
15 Minute AMRAP:
10 Power Snatches (95/65)
10 Toes to Bar
10 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 Rest
Row for Calories
Hollow Rocks
Shuttle Runs
Rings 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 class schedule today to just the 8:30 and 9:30 am classes.
Bench Press
Build 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 a tshirt. Click here to register.
Happy Labor Day! To celebrate we are reducing our class schedule today to just the 8:30 and 9:30 am classes.
Deadlift
5 x 5
“Dipana”
21 – 15 – 9
Deadlift (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 turkey
1 small onion, chopped
1 garlic clove, minced
1 can (16 ounces) kidney beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes with mild green chiles
1-1/2 cups water
1/2 cup frozen corn
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/8 teaspoon salt
Topping:
1/2 cup fat-free plain Greek yogurt
1 tablespoon finely chopped green onion
1 tablespoon minced fresh cilantro
Instructions:
Step 1
In a large nonstick skillet coated with cooking spray, cook turkey and onion over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer.
Step 2
Stir in the beans, tomatoes, water, corn, chili powder, cumin, pepper and salt. Bring to a boil. Stir in bulgur. Reduce heat; cover and simmer for 13-18 minutes or until bulgur is tender.
Step 3
Remove from the heat; let stand 5 minutes. Fluff with a fork. Meanwhile, in a small bowl, combine the yogurt, green onion and cilantro. Serve with turkey mixture.
“Triple Stack”
19 Minute AMRAP:
Partner 1 – 200 Meter Run
Partner 2 – Rope Climbs
Partner 3 – Double Unders
Meme of the Week:
“Powerful”
21 Minute EMOM:
Minute 1 – Clean Pull + Power Clean
Minute 2 – 4 Seated Dumbbell Shoulder Press
Minute 3 – Rest
Recovery of the Week:
Here is a stretch routine anyone can do! Follow along and move your body!
Pause Back Squat + Back Squat
5 x 1
“Refresher”
16 Minute AMRAP:
200 Meter Row
16 Goblet Squats (53/36)
12 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
Question of the Week:
If you could live in anywhere else in the world, where would it be?
Box Brief:
Registration is Live!! –https://competitioncorner.net/events/8115/details
Welcome to the 11th annual Apollo Games! This year’s format will be teams of 2, Male & Female.
Our theme is “Stranger Things”. There will be movements we’ve never done before in the Apollo Games so keep your eyes peeled for the Event announcements beginning in September.
For the first time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.
With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 5th.
“Study Guide”
5 Rounds:
5 Wall Walks
10 Sumo Deadlift High Pulls (115/80)
20 Med Ball Straight Leg Sit-ups (20/14)
Quote of the Week:
“Work and you’ll get what you need; work harder and you’ll get what you want.”
Prabakaran Thirumalai
Box Brief:
Registration is Live!! –https://competitioncorner.net/events/8115/details
Welcome to the 11th annual Apollo Games! This year’s format will be teams of 2, Male & Female.
Our theme is “Stranger Things”. There will be movements we’ve never done before in the Apollo Games so keep your eyes peeled for the Event announcements beginning in September.
For the first time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.
With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 5th.
