WOD

Box Squats
5 x 5

“Clancy”
5 Rounds:
400 Meter Run
15 Back Squats (115/80)

Question of the Week:
Would you rather vacation on a cruise ship or a resort?

Box Brief:
This month we are bringing back the “Suckfest” workout with the infamous “1775”. Once a month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. We are still working out some details and will share as soon as we have a date and time for the August “Suckfest”.

Strict Press
6 x 2

“Jumper”
18 Minute AMRAP:
15 Box Jumps (24/20)
12 Push Press (115/80)
9 Toes to Bar

Tomorrow’s Forecast:
Run – Squats

Quote of the Week:
“It is never too late to be what you might have been.”
George Eliot

Box Brief:
Bring A Friend Day is on Friday! Bring your buddies and show them what Apollo is all about.

This month we are bringing back the “Suckfest” workout with the infamous “1775”. Once a month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. We are still working out some details and will share as soon as we have a date and time for the August “Suckfest”.

Deadlift

5 x 2

“TGIF”
For Time:
400 Meter Run
-then-
3 Rounds:
10 Pull-ups
12 Step-ups (24/20)(50/35)
-then-

800 Meter Run

-then-
3 Rounds:
10 Pull-ups
12 Step-ups
-then-
400 Meter Run

Recipe of the Week:
Here is a great salmon recipe to make in bulk or for the family. Try out this Spicy Salmon Bowl recipe.

Ingredients:
FOR THE SALMON
1/3 c. low-sodium soy sauce
1/3 c. extra-virgin olive oil
1/4 c. chili garlic sauce
Juice of 1 lime
2 tbsp. honey
4 cloves garlic, minced
4 (4-oz.) salmon fillets
FOR THE QUICK PICKLED CUCUMBERS
1/2 c. rice vinegar or rice wine vinegar
1 tbsp. granulated sugar
1 tsp. kosher salt
2 tsp. toasted sesame oil
3 Persian cucumbers, thinly sliced
FOR THE SPICY MAYO
1/2 c. mayonnaise
2 tbsp. Sriracha
2 tsp. toasted sesame oil
FOR THE BOWLS
Cooked brown rice
1 avocado, sliced
1 medium carrot, grated
1/2 red onion, thinly sliced Cilantro leaves, torn Sesame seeds
Cilantro leaves, torn
Sesame seeds

Instructions:
Step 1
Make salmon: Preheat oven to 350° and line a large baking sheet with foil. In a medium bowl, whisk together soy sauce, olive oil, chili garlic sauce, lime juice, honey, and garlic. Add salmon and gently toss to combine. Place on prepared baking sheet and bake until salmon is fork-tender, 20 to 25 minutes.

Step 2
Meanwhile, make pickled cucumbers: In a microwave-safe bowl or jar, add vinegar, sugar, and salt and microwave until sugar and salt are dissolved, about 2 minutes. Stir in sesame oil, then add cucumbers and shake to combine. Cover with a tight-fitting lid or plastic wrap until ready to use.

Step 3
Make spicy mayo: In a small bowl, combine mayonnaise, Sriracha, and sesame oil.

Step 4
Assemble bowls: Divide rice among 4 bowls. Top with salmon, pickled cucumbers, avocado, carrot, red onion, cilantro, and sesame seeds. Drizzle with spicy mayo.

“Grindstone”
20 Minute EMOM:
Even – 3 High Hang Power Snatches
Odd – 10 Perfect Push-ups

Tomorrow’s Forecast:
Run – Pull-ups – Step-ups

Meme of the Week:

“Wingman”
For Time: teams of 2
100 Toes to bar
200 Kettlebell Swings (53/36)
300 Air Squats
Every 2-minutes starting at 0:00 both athletes perform 8 shuttle runs.

Tomorrow’s Forecast:
Snatch – Push-ups

Recovery of the Week:
This is your reminder that nutrition is the foundation! Watch the video below and get inspired!

“The Ghost”
6 Rounds:
1 Minute Row for Calories
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest

Tomorrow’s Forecast:
Toes to Bar – Kettlebell Swings – Air Squats

Question of the Week:
Would you rather have super powers or super intellect?

Front Squat
5 x 2

“Magnet”
7 Minute Ladder: (3,3/6,6/9,9/12,12/etc…)
Handstand Push-ups
Power Cleans (135/95)

Tomorrow’s Forecast:
Row – Burpees – Double Unders

Quote of the Week:
“What you do makes a difference, and you have to decide what kind of difference you want to make.” – Jane Goodall

“Dude, Where’s My Car?”
For Time:
100 Double Unders
20 Thrusters (115/80)
30 Burpees Over the Bar
400 Meter Run
30 Toes to Bar
20 Front Rack Lunges (115/80)
100 Double Unders

Recipe of the Week:
Here is a great meal prep idea! Try out this Cajun Sausage and Vegetables recipe.

Ingredients:
1 zucchini (½ lb.)
1 yellow squash (½ lb.)
1 red bell pepper
1 red onion
14 oz. Andouille sausage
2 Tbsp cooking oil, divided
1/2 tsp smoked paprika
1/4 tsp garlic powder
1/4 tsp cayenne pepper
1/4 tsp salt
1/4 tsp freshly cracked black pepper
2 Tbsp chopped fresh parsley

Instructions:
Step 1
Slice the zucchini and yellow squash into half-rounds. Slice the red bell pepper and red onion into strips. Add all of the vegetables to a large bowl.

Step2
Slice the sausage into rounds. Add the sausage and 1 Tbsp cooking oil to a large skillet. Cook the sausage over medium heat until well browned. Remove the skillet from the heat and transfer the sausage to a clean bowl.

Step 3
Drizzle the vegetables with the remaining 1 Tbsp cooking oil, then sprinkle the smoked paprika, garlic powder, cayenne pepper, salt, and pepper over top. Toss the vegetables to coat them in oil and spices.

Step 4
Place the same skillet back over the heat and turn the heat under the skillet up to medium-high. Once very hot, add the vegetables and sauté just until they are slightly tender. The vegetables will pick up the flavor left in the skillet from the sausage, so do not clean the skillet first. Be careful to not overcook the vegetables, as they will cook more when you reheat your meal preps.

Step 5
Remove the skillet from the heat and add the cooked sausage and chopped parsley to the vegetables. Toss to combine with the vegetables. Give the sausage and vegetables a taste and adjust the salt or other seasonings to your liking.

Step 6
Serve immediately or divide into four portions and refrigerate until ready to eat.