WOD

“Aleve”
18 Minute AMRAP:
42 Double unders
6 Muscle-ups
42 Double unders
12 Shoulder to overhead (135/95)
42 Double unders
18 KBS (72/53)

Recipe of the Week:
I have another great breakfast recipe coming your way! These egg muffin cups are great for meal prep. I hope you enjoy!

Ingredients:
1 tablespoon olive oil
1 cup red pepper measured after chopping
1 cup green pepper measured after chopping
1 cup yellow onion measured after chopping
2 cups baby spinach – roughly chopped measured/packed before chopping
1 cup mushrooms measured before chopping
2 cloves garlic minced
salt to taste
6 whole eggs
hot sauce optional for drizzling on top!

Instructions:
1) Preheat oven to 350 degrees F.
2) Grease a standard non stick 12-slot muffin pan with cooking spray and set aside.
3) Heat a large non stick skillet over medium heat.
4) Once hot, add in oil, red pepper, green pepper, and onion.
5) Saute 5-7 minutes, or until peppers are tender.
6) Add in spinach and mushrooms and cook for an additional 2 minutes.
7) In the last 30 seconds, add in minced garlic.
8) Season with salt and remove from heat.
9) Crack eggs into a large 4 cup measuring cup and whisk together.
10) Stir in cooked veggies.
11) Pour the egg/veggie mixture evenly into the prepared muffin pan.
12) Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
13) Cool slightly and serve immediately!
14) Leftovers can be stored in an airtight container in the fridge for about 4 days.
15) These may also be frozen.

“Buckle Up”
5 Minute AMRAP:
60 Meter walking lunge
50 Sit-ups
Max calorie row
5-minute rest
5 Minute AMRAP:
40 Meter kettlebell walking lunge (53/36)
50 Sit-ups
Max calorie row
5-minute rest
5 Minute AMRAP:
20 Meter kettlebell walking lunge (53s/36s)
50 Sit-ups
Max calorie row

Tomorrow’s Forecast:
Friday’s workout calls for double unders, muscle-ups, shoulder to overhead, and kettlebell swings.

Throwback of the Week:
This lovely pic was taken during the 2014 South West Regionals. As you can see Chad is surrounded by his biggest fans and supporters. No babies were harmed in the making of this picture.

“Deep End”
5 Rounds:
1 Minute – Slam balls (35/25)
1 Minute – Push-ups
1 Minute – Box jumps (24/20)
1 Minute – Rest

Tomorrow’s Forecast:
Thursday’s workout calls for lunges, sit-ups and rowing.

Box Brief:
The 10-Week Habitap Challenge starts next Monday!! You can register now at habitap.com. After you register, join the Apollo community page by entering #ateam in your profile settings.

Recovery of the Week:
#1 – Active Quad Foam Roll
Spend 1-2 Minutes on each leg.
#2 – Knee to Opposite Shoulder
Perform 10 repetitions per side, hold stretch for 3-5 seconds.
#3 – T-Stretch
Spend 30 seconds on each side. Perform 2 sets.

Pause Back Squat + Back Squat
Build to a heavy complex

“Get Low”
7 Minute Ladder:
3/3, 6/6, 9/9, etc…
Back squat (135/95)
Lateral barbell burpees

Tomorrow’s Forecast:
Wednesday’s workout calls for slam balls, push-ups, and box jumps.

Question of the Week:
If you won the lottery, what would you buy first?

Box Brief:
The Habitap Challenge is right around the corner (February 10th) and they have one more feature that we are MOST excited about.

The Community Page!

Support, Accountability and Motivation – all in one place.

Your odds of success go through the roof when you’ve got friends alongside you – and you’ll take full advantage of this.

Habitap lets you easily create and join custom communities where your friends will keep each other accountable and motivated every step of the way.

Plus, their private Facebook group is home to a supportive community. View recipes, ask questions, and join other like-minded participants who are ready to change their health for good. Remember, you’re not in this alone.

When registration goes live, use the discount code: apollo2020

For now, check out their website for more details: https://www.habitap.com/

“Saving Grace”
In Teams of 3 (30-minute cut-off)
3 Rounds:
60/50 Calorie row
50 T2B
In Time Remaining:
30 Clean and jerks (95/65)
30 Clean and jerks (115/85)
30 Clean and jerks (135/95)
30 Clean and jerks (155/105)
30 Clean and jerks (185/135)
30 Clean and jerks (205/145)

Tomorrow’s Forecast:
Tuesday’s workout calls for squats and burpees.

Quote of the Week:
“Life is 10% what happens to us and 90% how we react to it.”
Dennis P. Kimbro

Box Brief:
The Habitap Challenge starts on February 10th and if you’re not excited yet, I’m sure you will be after hearing about the Habit Tracker and Stats page.

Within your online dashboard, you’ll be able to log your progress as you go.

Consistency is critical to lasting success. That’s why the built in Habit Tracker is your most powerful ally during the challenge. You’ll receive daily reminders to log your progress and build momentum through small, daily wins.

Data is everything – and you’ll see it all at a glance.

Numbers are crucial during your health journey – they tell the whole story and leave nothing to chance.

Habitap’s statistics eliminate all guesswork by showing you exactly where you’re strongest and where you’re struggling the most. Visual trends help you identify and track your performance while letting you zero in on where you need to make adjustments.

When registration goes live, use the discount code: apollo2020

For now, check out their website for more details: https://www.habitap.com/

Hang Power Snatch
Heavy set of 3

“Castaway”
For Time:
100 Air squats
50/35 Calorie row
25 Hang power snatch (115/85)

Box Brief:
Come to our Habitap Kick-off Meeting this Saturday at 10:45 am. We will go over everything you need to know about the upcoming 10-week challenge and give you a live demo of your online dashboard. We will answer any questions you have to ensure you’re ready to crush it. See you then!

Recipe of the Week:
This week’s recipe is Chipotle Turkey Apple Chili. It’s perfect for the cold weather we’re expecting next week. Below I’ve listed slow cooker and stove top instructions depending on time constraints. Enjoy!

Ingredients:
1 tablespoon olive oil
1 small yellow onion, chopped
1 teaspoon kosher salt, divided
2 pounds dark meat ground turkey
2 cloves garlic, minced or finely grated
2 teaspoons ground cumin
1 teaspoon mild chili powder
1 teaspoon cinnamon
1-2 chipotle peppers in adobo sauce, chopped
1 (15-oz) can tomato sauce
8-oz chicken broth
1 cup apple cider
2 medium apples (any kind), cored and chopped
1 bay leaf
Juice of 1 lime
Chopped scallion and cilantro for serving (optional)

Slow Cooker Instructions:
1) Heat the olive oil in a medium pan over medium heat. Add the onion and cook, stirring often until soft, about 8-10 minutes. Add the turkey, sprinkle with 1/4 teaspoon salt, and cook until browned, stirring often, about 5-8 minutes.
2) Add the cooked onion and turkey, along with the, garlic, cumin, chili powder, cinnamon, chipotle peppers, remaining salt, tomato sauce, chicken broth, apple cider, apples, and bay leaf to a 6-quart slow cooker, stirring until well combined.
3) Cover and cook on high for 4-5 hours or low for 6-7, or until the onions and apples are very soft.
4) Uncover and add the lime juice. Taste and add additional salt or lime juice if desired. Serve with scallion and cilantro if you like.

Stove Top Instructions:
1) Heat the olive oil in a medium pan over medium heat. Add the onion and cook, stirring often until soft, about 8-10 minutes. Add the turkey, sprinkle with 1/4 teaspoon salt, and cook until browned, stirring often, about 5-8 minutes.
2) Add the garlic, cumin, chili powder, cinnamon, and chipotle pepper, stirring to combine. Cook 1-2 minutes, stirring often.
3) Add the tomato sauce, chicken broth, apple cider, apples, and bay leaf, stirring to combine.
4) Cover and bring to a boil, then reduce to a simmer. Simmer, covered, for 20-25 minutes, or until the apples have softened. Remove the lid and simmer to thicken, if desired.
5) Uncover and add the lime juice. Taste and add additional salt or lime juice if desired. Serve with scallion and cilantro if you like.

“5k Row”
For Time:
Row 5000 Meters

Bench Press
5 – 5 – 5 – 5 – 5

Tomorrow’s Forecast:
Friday’s workout calls for hang power snatch, air squats, and rowing.

Box Brief:
The 10-Week Habitap Challenge is coming! Here are a few dates to keep in mind as we get ready to start:
February 1st @ 10:45 AM – Kick-off Meeting
February 3rd – Registration Opens!
February 10th – Challenge Begins!

Throwback of the Week:
A few years ago Chad’s lovely yellow truck was decorated during Halloween without him knowing. He had his suspicions but couldn’t figure out the culprits. Later this picture and those responsible popped up on the members page. None other than Janielle, Julie and Kristi!

“Crash Test”
For Time:
1 Mile run
30 Deadlifts (245/165)
45 Lateral barbell burpees

Tomorrow’s Forecast:
Thursday’s workout calls for rowing and bench press.

Box Brief:
Come to our Habitap Kick-off Meeting this Saturday at 10:45 am. We will go over everything you need to know about the upcoming 10-week challenge and give you a live demo of your online dashboard. We will answer any questions you have to ensure you’re ready to crush it. See you then!

Recovery of the Week:
Stretch #1 – Couch Stretch
Spend 1 minute on each leg.
Stretch #2 – Hip Half Circles
Complete 3-5 reps on each side
Stretch #3 – Figure Four Stretch
Hold the stretch for 30 seconds per side. Perform 2 sets.