WOD

Warm-up

Run + Dynamics

• Tebow
• Bend and Snap
• Frankenstein
• Side Lunge
• High Knees
• Skipping High Knees
  • Take your time to complete multiple repetitions as you progress forward approximately 10 meters.
  • Perform the following after each dynamic:
    • 10 Mountain Climbers
    • 5 Box Jumps

Workout
“Not Again”
For Time:

• 100 Meter Run
• 10 Sit-ups
• 10 Box Jumps
• 200 Meter Run
• 20 Sit-ups
• 20 Box Jumps
• 300 Meter Run
• 30 Sit-ups
• 30 Box Jumps
• 400 Meter Run
• 40 Sit-ups
• 40 Box Jumps
• 500 Meter Run
• 50 Sit-ups
• 50 Box Jumps

Workout Notes
We expect the average time for today’s workout will be close to 20 minutes with the fastest potentially finishing under 16 minutes. Let’s see what you got LeeAnn 🙂

The run is where you should push this workout. When it’s time to go, kick it into gear. Imagine your coach is in your ear when you finish your last box jump, then get your butt out the door.

If you’re unsure of distances, all you need to do is measure out a 100-meter route and repeat it as many times as you need to, depending on the round you are on. Go outside and walk 50 large strides out (65 if you’re short…you know who you are) from where you plan on doing box jumps, set down a cone and you are ready to go.

Modifications

If you don’t have access to a stable box to jump on, find a platform approximately 2 feet high and perform step-ups instead.

Signing Off

We know it’s super annoying to do another at home workout like we are in quarantine again. Trust me when I say, we aren’t thrilled about it either. But… We will be back on Monday like we never left in the first place.

Post your scores, let us know if you have any questions or just want to give us a hard time (George…JP). We love you guys. Have a great day!

Box Brief
We will be open again on Monday and potentially sooner, depending on the results. Keep your eyes on our blog, the Members Page (Facebook), and your emails with updates. 

“Do Less”
For Time + Reps: teams of 2
Partner A
1250/1000 Meter Row
1 Minute Double Unders
Partner B
1250/1000 Meter Row
1 Minute Double Unders
Partner A
1000/800 Meter Row
1 Minute Double Unders
Partner B
1000/800 Meter Row
1 Minute Double Unders
Partner A
750/600 Meter Row
1 Minute Double Unders
Partner B
750/600 Meter Row
1 Minute Double Unders

Tomorrow’s Forecast:
Thursday’s workout calls for snatches, push press and running.

Recovery of the Week:
Struggling with your mobility this week? Here’s a video to help!

1-1/2 Front Squat
Build to a Heavy Single

“Friendly Fran”
3 Rounds:
21 Thrusters (95/65)
21 Pull-ups

Box Brief:
Bring A Friend Day is on Thursday! 

Question of the Week:
Would you rather be quarantined by yourself or with five family members?

Romanian Deadlift
Moderate set of 6

“Just the Grip”
15 Minute AMRAP:
20 Kettlebell Deadlifts (53s/36s)
100 Meter Farmers Carry (53s/36s)
20 Hand Release Push-ups
30 Sit-up

Box Brief:
Bring A Friend Day is on Thursday!

Quote of the Week:
“Don’t be pushed by your problems. Be led by your dreams.”
Ralph Waldo Emerson

“Awful Annie”
For Time:
100 – 80 – 60 – 40 – 20
Double Unders
25 – 20 – 15 – 10 – 5
Toes to Bar
5 – 4 – 3 – 2 – 1
Clean (Heavy)

Recipe of the Week:
Looking for a healthy-ish pasta dish? Give this Cauliflower Chicken Alfredo a try.

Ingredients:
Sauce
1 tablespoon olive oil
1/2 cup diced white onion
1 1/2 tablespoons minced garlic, fresh
12oz steamed cauliflower florets
1 1/2 cups unsweetened almond milk
1 cup Parmigiano-Reggiano (or grated parmesan)
pinch of sea salt & cracked pepper

1 1/2 lb chicken breast, cut into 1-inch pieces (OR portobello mushrooms)
1/2 lb asparagus, chopped into 1/2-inch pieces
12oz wheat linguine (OR your choice of pasta or veggie noodles)

Garnish
fresh parsley
shaved parmesan

Instructions:
1) Place steam-able bag of cauliflower in the microwave (or bring a pot of water to a boil and steam the cauliflower) and cook according to instructions given and set aside.
2) Prepare pasta or linguine in a pot according to the instructions given. Set aside.
3) Set a medium skillet on medium heat. Once hot, saute onions and garlic for 2 to 3 minutes in olive oil, or until the onion turns slightly brown and translucent.
4) Transfer the onions and garlic to a blender, along with the remaining ingredients of the sauce. Blend until smooth and fine. Season to taste with pepper. If you want a thinner sauce, simply add tablespoons of almond milk or water.
5) Set the nonstick skillet back on high heat, once hot, spray with oil, then add chicken and asparagus pieces. Allow the chicken and asparagus to rest in the skillet until marks form, about 2 minutes. Then reduce the heat to medium and stir together and cook the chicken through, about 4 to 6 minutes.
6) Add pasta to the skillet and toss together using tongs. Then, pour in the sauce and fold everything together. Use as much sauce as you’d like and then store the rest in an airtight container.

“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?