“Players Choice”
1RM Squat
Back squat
Front squat
Overhead squat
Gymnastic Test
Max muscle-ups
Max pull-ups
Max strict HSPU
Conditioning Test
500 Meter row
50 Calorie bike
400 Meter run
Athletes choose 1 exercise in each section.
Tomorrow’s Forecast:
Wednesday’s workout calls for push-ups, deadlifts, and rope climbs.
Question of the Week:
What was your favorite television show growing up?
“Dirt Nap”
8 Minute AMRAP:
Buy In – 1000/750 Meter row
30 Double unders
8 Devil presses (35s/25s)
4 Minute rest
6 Minute AMRAP:
Buy In – 750/600 Meter row
30 Double unders
8 Devil presses
2 Minute rest
4 Minute AMRAP:
Buy In – 500/400 Meter row
30 Double unders
8 Devil presses
Tomorrow’s Forecast:
Tuesday’s workout calls for squatting, gymnastics, and conditioning.
Box Brief:
This Thursday is Bring a Friend Day!
Quote of the Week:
“The future belongs to those who believe in the beauty of their dreams.” Eleanor Roosevelt
“Holleyman”
30 Rounds:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power clean (225/155)
Recipe of the Week:
This week’s recipe adds some variety to the normal proteins we post. Give these Pork Chops With Apples and Garlic Smashed Potatoes a try. If you’re looking for an added vegetable we might consider green beans or your preferred salad. Enjoy!
Ingredients:
1 pound small fingerling potatoes
2 cloves garlic
Kosher salt
4, 1/2-inch-thick boneless pork loin chops (5 ounces each)
2 teaspoons chopped fresh sage
Freshly ground pepper
1 tablespoon extra-virgin olive oil
1 large red onion, cut into 1/2-inch wedges
2 Granny Smith apples, cut into 1/2-inch pieces
3/4 cup apple cider
1/4 cup buttermilk
Instructions:
1) Put the potatoes and garlic in a saucepan, cover with cold water and season with salt. Cover and bring to a boil, then uncover and continue cooking until tender, about 15 minutes. Cover and set aside.
2) Meanwhile, rub both sides of the pork chops with the sage, and salt and pepper to taste. Heat a large cast-iron skillet over high heat, then add 1 teaspoon olive oil and sear the chops until golden on both sides, about 5 minutes total. Transfer to a plate. Wipe out the skillet and add the remaining 2 teaspoons olive oil. Add the onion and apples and cook over medium-high heat until lightly browned, about 5 minutes. Season with salt and pepper and stir in the cider.
3) Return the chops to the skillet. Cover and cook, turning once, until just cooked through, 4 to 5 minutes. Drain the potatoes, reserving 1/4 cup liquid. Return the potatoes to the pan; add the buttermilk and mash, adding cooking liquid as needed. Season with salt and pepper. Serve with the pork chops, onion and apples. Drizzle with the pan juices.
“Happy Meal”
3 Rounds: teams of 2
200 Meter run
Max kettlebell step-ups (20”) (53/36)
200 Meter run
Max Russian kettlebell swings (53/36)
200 Meter run
Max sit-ups
Both partners must each complete one exercise before moving on to the next.
Tomorrow’s Forecast:
Friday’s workout calls for power cleans, handstand push-ups, and wall balls.
Throwback of the Week:
This week’s photo is one of the first pictures Jake ever took at Apollo. It shows our old Apollo mural and some pretty awesome folks rowing.
“Pain Killer”
For Time:
Buy In – 100 Double unders
-then-
21 – 15 – 9
Shoulder to Overhead (135/95)
Pull-ups
-then-
Cash Out – 100 Double unders
Tomorrow’s Forecast:
Thursday’s workout calls for running, step-ups, kettlebell swings, and sit-ups.
Recovery of the Week:
This week we have a great 10 minute stretch routine targeting your hips and shoulders. Enjoy!
Back Squat
5 – 5 – 5
“March Madness”
8 Minute Ladder:
Air squats (5/10/15/20/25/etc.)
Shuttle runs
Start the workout with 2, 10-meter shuttle runs after each round of squats. Every 2 minutes, increase the shuttle runs by 2 lengths.
Tomorrow’s Forecast:
Wednesday’s workout calls for double unders, shoulder to overhead, and pull-ups.
Question of the Week:
Would you rather meet your favorite fictional character or your favorite musician?
“Storm Chaser”
3 Rounds:
3 Minutes – Row for calories
2 Minutes – Burpees
1 Minute – Power snatch
2 Minute rest
Tomorrow’s Forecast:
Tuesday’s workout calls for back squat, air squats, and shuttle runs.
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Quote of the Week:
“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
Thomas A. Edison
“X-Ray”
2 Rounds:
20 Push press (115/85)
30 Pull-ups
40 Box jumps overs (24/20)
50/35 Calorie row
Recipe of the Week:
This week’s recipe is a Latin Beef Stew! We can’t wait to try this out.
Ingredients:
2 tsp olive oil
1 cup scallions, chopped
3 cloves garlic, minced
2 small tomatoes, diced
2 tbsp cilantro, minced
1.5 lb beef stew meat, cut into small chunks
1/3 cup light beer
1/3 cup water
1/2 tsp cumin
1/4 tsp adobo, or salt
1/2 tsp achiote, or sazon
1 bay leaf
salt to taste
10 oz baby red potatoes, halved or quartered
Instructions:
1) In a large dutch oven or heavy pot, heat oil over medium heat.
2) Add scallions and garlic and sauté about 2 – 3 minutes; add tomatoes, cilantro and a pinch of salt. Cook another 2 minutes, stirring.
3) Add beef to the pot along with beer, water, cumin, adobo, achiote, bay leaf and salt if needed.
4) Cover and simmer on low heat 1 1/2 hours.
5) Test to make sure beef is tender, if not cook another 15 minutes.
6) Add potatoes and cook until soft, about 20 minutes depending on the size.
