“Vegas Strong”
For Time: teams of 2
Buy In – 91 Power Snatch (75/55)
10 Rounds:
200 Meter Team Run
1 Rope Climb
17 Thrusters (75/55)
Cash Out
58 Synchronized Burpees
Tomorrow’s Forecast:
Friday’s workout calls for double unders, toes to bar and cleans.
Throwback of the Week:
Throwback to event 1 at the 2016 Apollo Games.
“Meter Farmer”
20 Minute AMRAP:
400 Meter Run
200 Meter Farmers Carry (53s/36s)
Tomorrow’s Forecast:
Thursday’s workout calls for snatches, running, rope climbs, thrusters and burpees.
Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.
Recovery of the Week:
Wondering how you can help with soreness a few days after a tough workout? Look no further than the video below. We hope it helps!
“Splinter”
5, 4-Minute AMRAPs:
30/20 Calorie Row/Bike
20 Shuttle Runs
Max Burpee Pull-ups
4 Minute Rest
Tomorrow’s Forecast:
Wednesday’s workout calls for running and farmers carry.
Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.
Question of the Week:
Cake or pie?
“Crystal Palace”
7 Minute AMRAP: teams of 3
50 Front Squats (135/95)
50 Front Squats (185/125)
AMRAP – Front Squats (225/155)
3-minute rest
7 Minute AMRAP:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP – Bench Press (185/125)
3-minute rest
7 Minute AMRAP:
50 Deadlift (185/125)
50 Deadlift (225/155)
AMRAP – Deadlift (275/185)
Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, running and burpee pull-ups.
Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.
Quote of the Week:
“Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier; wish you were better.”
Jim Rohn
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
Recipe of the Week:
This week’s recipe is something easy you can make for lunch or dinner when you’re short on time. Give this Rotisserie Chicken Salad a try!
Ingredients:
1lb rotisserie chicken meat, breast, chopped into small pieces
Substitute: canned chicken breast meat (drained)
1 large ripe avocado
3 heaping tablespoons plain yogurt (I used YQ plain)
1 celery stalk (stick), chopped
1/2 green (or colorful) bell pepper, diced
1/3 cup red onion, diced
juice from 1 lime (optional)
1 teaspoon onion powder (optional)
1 teaspoon garlic powder (optional)
sea salt & pepper to taste
Instructions:
Mix together the avocado and yogurt first in a large bowl. Then fold/mix in the rest of the ingredients until thick and chunky. Enjoy on a bed of mixed greens or with whole wheat bread or pita with lettuce and tomato.
Recipe of the Week:
This week’s recipe is something easy you can make for lunch or dinner when you’re short on time. Give this Rotisserie Chicken Salad a try!
Ingredients:
1lb rotisserie chicken meat, breast, chopped into small pieces
Substitute: canned chicken breast meat (drained)
1 large ripe avocado
3 heaping tablespoons plain yogurt (I used YQ plain)
1 celery stalk (stick), chopped
1/2 green (or colorful) bell pepper, diced
1/3 cup red onion, diced
juice from 1 lime (optional)
1 teaspoon onion powder (optional)
1 teaspoon garlic powder (optional)
sea salt & pepper to taste
Instructions:
Mix together the avocado and yogurt first in a large bowl. Then fold/mix in the rest of the ingredients until thick and chunky. Enjoy on a bed of mixed greens or with whole wheat bread or pita with lettuce and tomato.
“Window Shopper”
18 Minute AMRAP: teams of 2
300 Sit-ups
300 Kettlebell Swings (53/36)
200 Push-ups
-then-
Max Box Jumps (24/20)
Tomorrow’s Forecast:
Friday’s workout calls for running and overhead squats.
Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.
Throwback of the Week:
Enjoy some old pictures of the gym before we renovated! You may even notice some faces that you recognize (maybe not).
Deadlift
Build to a heavy set of 3
“1000 Meter Row”
For Time:
1000 Meter Row
Tomorrow’s Forecast:
Thursday’s workout calls for sit-ups, kettlebell swings and push-ups.
Box Brief:
Registration for the Apollo Games is live! Click here to register and see a full list of each event.
Recovery of the Week:
This week’s video gives us a couple different natural options to manage inflammation and joint pain.
