WOD

“Jerry”
For Time:
1 Mile Run
2000 Meter Row
1 Mile Run

Tomorrow’s Forecast:
Snatch – Row – Burpee Box Jump Over

Meme of the Week:

Back Squat
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
5 @ 75%
5 @ 65%
10 @ 55%
10 @ 45%

“Simple Plan”
3 Rounds:
75 Double Unders
50 Air Squats
35 Push-ups

Tomorrow’s Forecast:
Run – Row

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

“Off the Chain”
For Time:
50 KBS (72/53)
50 KBS (53/45)
50 KBS (45/36)
50 KBS (36/25)

“Death By 10m Sprint”

Tomorrow’s Forecast:
Back Squats – Double Unders – Push-ups

Question of the Week:
If you were given the opportunity to travel to space, would you?

Box Brief:
Spring is in the air! To enjoy the beautiful weather we are having a Field Day on Saturday, April 30th at Centennial Hills Park. Bring the kids and enjoy some fun in the sun, BBQ and snow cones. Check out the flyer below for more information.

“Bomb Squad”
20 Minute AMRAP:
30/20 Calorie Row
15 Chest to Bar Pull-ups
10 Front Rack Lunges (135/95)
5 Push Press (135/95)

Tomorrow’s Forecast:
Kettlebell Swings – Run

Quote of the Week:
“Always ask yourself if what you’re doing today is getting you closer to where you want to be tomorrow.”
Paulo Coelho

“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