“Apollo Total”
Front Squat
Build to a heavy single
Bench Press
Build to a heavy single
Deadlift
Build to a heavy single
Tomorrow’s Forecast:
Wednesday’s workout calls for rowing, running, and burpee pull-ups.
Box Brief:
Bring A Friend Day is on Thursday!!!
“Double Decker”
15 Minute AMRAP:
15 Power snatch (75/55)
30 Double unders
15 Thrusters (75/55)
30 Double unders
10 Minute AMRAP: in teams
Rope climbs
Tomorrow’s Forecast:
Tuesday’s workout calls for front squat, bench press, and deadlift.
Box Brief:
Bring A Friend Day is on Thursday!!!
“Bel-Air”
7 Rounds:
40 Double unders
10 Dumbbell lunges (53s/36s)
10 HSPU
20 Sit-ups
Box Brief:
Have a great weekend! We’ll see you on Monday.
“Winklevoss”
26 Minute AMMAP: teams of 2
Row for max distance
Tomorrow’s Forecast:
Friday’s workout calls for double unders, dumbbell lunges, handstand push-ups, and sit ups.
Box Brief:
Date – Saturday, July 20th
Time – 6:30pm
Location – Apollo (duh)
Movie – Not sure yet
Food – Potluck
Next month we are hosting a movie night and pot luck at Apollo. Many of our closest friends are from here so we figured why not have an event where we can all hang out and perhaps meet a few more cool people from other classes.
This is an adult only event. So please get a babysitter and leave your kids at home. As much as we love them, it’s nice to have a night where we can all enjoy each other without chasing kids around.
Who loves prizes?! I do! We will be asking anyone attending to bring either an appetizer, main dish or dessert. Everyone will vote on their favorite in each category and prizes will be awarded to the top dishes.
“Mr. Clean”
20 Minute Ladder:
1 Power Clean (205/145) + 1 Muscle-up
2 Power Cleans + 2 Muscle-ups
3 Power Cleans + 3 Muscle-ups
4 Power Cleans + 4 Muscle-ups
Etc…
Keep adding 1 rep to each exercise after each round is complete.
Tomorrow’s Forecast:
Thursday’s workout calls for rowing.
Box Brief:
Movie Night at Apollo
Date – Saturday, July 20th
Time – 6:30pm
Location – Apollo (duh)
Movie – Not sure yet
Food – Potluck
Next month we are hosting a movie night and pot luck at Apollo. Many of our closest friends are from here so we figured why not have an event where we can all hang out and perhaps meet a few more cool people from other classes.
This is an adult only event. So please get a babysitter and leave your kids at home. As much as we love them, it’s nice to have a night where we can all enjoy each other without chasing kids around.
Who loves prizes?! I do! We will be asking anyone attending to bring either an appetizer, main dish or dessert. Everyone will vote on their favorite in each category and prizes will be awarded to the top dishes.
Who’s in?!
Front Squat
10 @ 55% of 1RM
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%
“Fight Club”
For Time:
21/15 Calorie bike
10 Burpees
Tomorrow’s Forecast:
Wednesday’s workout calls for power cleans and muscle-ups.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.
“Helen”
3 Rounds:
400 Meter Run
21 KBS (53/36)
12 Pull-ups
Tomorrow’s Forecast:
Tuesday’s workout calls for front squats.
Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.
“The Meg”
For Time:
Buy-In – 400 Meter Run
3 Rounds:
21 Calorie row
15 T2B
9 Dumbbell clusters (50s/35s)
Cash-Out – 400 Meter run
Box Brief:
The Habitap Challenges starts on Monday!! If you’re on the fence about starting a lifestyle change I challenge you to pull the trigger. You can sign up here.
