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?
“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.
