WOD

“The Undertaker”
Every 2 Minutes for 15 Rounds:
1 Deadlift
1 Power Clean
1 Front Squat
1 Clean & Jerk

Recipe of the Week:
Here is another great recipe! Try out this Chili Stuffed Poblano Pepper recipe!

Ingredients:
1 tablespoon avocado oil (or olive oil)
2/3 cup onion, diced
3 cloves garlic, minced
1 lb 93% lean ground turkey
4 tablespoons tomato paste (NOT sauce)
Seasonings
1 tablespoon chili powder
2 teaspoons smoked paprika
2 teaspoons cumin
1/2 teaspoon cinnamon
2 teaspoons (Mexican) oregano
1 1/2 cups low sodium chicken stock
1 can (14.5oz /411g) no salt added black beans, drained
1 cup colorful bell peppers, diced
3/4 cup reduced fat Mexican cheese blend, shredded (optional)
sea salt & pepper to taste
Garnish
cilantro

Instructions:
Step 1
Set oven to 420F/216C.

Step 2
Set a pot on medium heat. Once hot, add the oil and onion. Cook for 2 – 3 minutes until the onion is browned along the edges and somewhat translucent. Then add the garlic and cook.

Step 3
Add the turkey and chop it up finely as it cooks in the pot for 5 – 7 minutes until all the visible pink pieces of meat have been cooked. Sprinkle in the seasoning as the meat and the tomato paste and continuously stir everything together. Ensure every ounce of the meat is covered in the seasonings.

Step 4
Stir in the black beans and chicken broth and bring to a very low, gentle simmer for 15 – 20 minutes, or until the chili is thick and stew like, not watery. This thickness will make stuffing the pepper easier.
While the chili cooks, slice the poblano pepper vertically and carefully slice a portion off the top of the pepper to create a large pocket. Scrape out the seeds and inside and begin stuffing the peppers with the chili. Top each pepper off with cheese as desired.

Step 5
Place the peppers on a baking tray or casserole dish. I used a baking rack placed inside of the tray to prevent the bottom from getting too soft (it is NOT required though). Cover the peppers with foil and bake for 20 minutes. Remove the foil the final 3 -5 minutes of cooking to brown the top of the cheese.

Step 6
Season to taste with sea salt & pepper and garnish with cilantro and lime juice to enhance flavor.

“Tailbone”
For Time:
200 Meter Run
20 Sit-ups
200 Meter Run
19 Sit-ups
200 Meter Run
18 Sit-ups
200 Meter Run
17 Sit-ups
Etc. Until 200 Meter Run + 1 Sit-up

Tomorrow’s Forecast:
Deadlift – Clean – Front Squat – Jerk

Meme of the Week:

“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.