“Bermuda Triangle”
For Time: teams of 2
100 Meter row
200 Meter row
300 Meter row
400 Meter row
500 Meter row
600 Meter row
700 Meter row
600 Meter row
500 Meter row
400 Meter row
300 Meter row
200 Meter row
100 Meter row
Tomorrow’s Forecast:
Friday’s workout calls for pull-ups, push-ups, air squats, cleans and jerks.
Throwback of the Week:
This is what happens if you challenge Chad to a dance off.
Back Squat
Build to a heavy set of 3
“Stairmaster”
30 – 20 – 10
Calorie row
Box step-ups (50/35) (24/20)
Directly into…
10 – 20 – 30
Dumbbell snatches (50/35)
Wall balls (20/14)
Tomorrow’s Forecast:
Thursday’s workout calls for rowing.
Recovery of the Week:
Stretch #1 – Seated Glute Stretch
Spend 1-2 minutes on each leg.
Stretch #2 – Supine “Active” Leg Extension
Hold stretch for 20-30 seconds. Perform 2 sets.
Stretch #3 – Seated Twisting Hamstring Stretch
Spend 1 minute on each leg.
“Bur-please”
20 Minute AMRAP:
400 Meter run
Max unbroken muscle-ups
Burpees
Perform 2x the amount of muscles-ups completed as burpees at the end of each round.
Tomorrow’s Forecast:
Wednesday’s workout calls for back squat, rowing, step-ups, dumbbell snatches, and wall balls.
Box Brief:
Our Stocking Exchange is on Thursday!! Our 6:30 and 7:30 pm classes will be canceled to accommodate.
Question of the Week:
Would you rather spend Christmas at home or in another country?
Deadlift
Build to a heavy set of 5
“Spineless”
For Time:
25 Deadlifts (185/135)
30 Sit-ups
20 Deadlifts
30 Sit-ups
15 Deadlifts
30 Sit-ups
10 Deadlifts
30 Sit-ups
Tomorrow’s Forecast:
Tuesday’s workout calls for running, muscle-ups, and burpees.
Box Brief:
Our Stocking Exchange is on Thursday!! Our 6:30 and 7:30 pm classes will be canceled to accommodate.
No weightlifting clinic this week. Our next clinic will be on Saturday, January 4th at 11 am.
Quote of the Week:
Live as if you were to die tomorrow. Learn as if you were to live forever.
Mahatma Gandhi
“Golden Girls”
For Time:
150 Double unders
150 Sit-ups
100 Wall balls (20/14)
50 Burpee pull-ups
Recipe of the Week:
This week we have a tasty looking Sheet Pan Chicken Fajitas.
Ingredients:
1 Lb boneless, skinless chicken breast, (cut into strips)
1 red bell pepper, (seeds/stem removed, sliced)
1 orange bell pepper, (seeds/stem removed, sliced)
1 yellow bell pepper, (seeds/stem removed, sliced)
1 red or white onion, (sliced)
1/4 cup olive or avocado Oil
1 teaspoon chili powder
1/2 teaspoon cumin
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon cayenne, (optional)
1/2 teaspoon smoked paprika
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon ground pepper
Optional Ingredients:
1-2 avocados
1-2 limes
cilantro
Instructions:
1) Preheat oven to 400ºF
2) In a large bowl, toss all ingredients together. Transfer to a greased, rimmed baking sheet.
3) Bake for 15-20 minutes or until the chicken is cooked through. (time will vary depending on thickness of chicken)
4) optional Broil on high the last 2-3 minutes to get a little golden brown on the chicken and peppers.
5) Serve with tortillas, over rice, quinoa or over cauliflower rice.
Extras: Avocado, limes, cilantro and pico de gallo.
“Little Dipper”
18 Minute AMRAP:
400 Meter row
20 Push press (115/85)
200 Meter run
2 Rope climbs
Tomorrow’s Forecast:
Friday’s workout calls for double unders, sit-ups, wall balls and burpee pull-ups.
Throwback of the Week:
2015 Maltz Challenge memorial push-ups.
“Tip Toe”
4 Rounds:
21 HRPU
15 T2B
9 Deadlift (275/185)
Tomorrow’s Forecast:
Thursday’s workout calls for rowing, running, push press, and rope climbs.
Box Brief:
Bring A Friend Day is on Thursday!
Recovery of the Week:
Stretch #1 – Quad Stretch From The Ground
Spend 1 minute on each leg
Stretch #2 – Seated Lat Stretch
Hold stretch for 15 seconds each side. Perform 3 total sets.
Stretch #3 – Child’s Pose On Forearms
Perform this stretch for 1-2 minutes.
Thrusters
5 – 5 – 5 – 5 – 5
5 Rounds:
12 Seconds Front Squats (135/95)
48 Seconds Air Squats (slow)
Tomorrow’s Forecast:
Wednesday’s workout calls for hand release push-ups, toes to bar, and deadlifts.
Box Brief:
Bring A Friend Day is on Thursday!
We are super excited to announce our 2nd Annual Apollo Stocking Exchange! Come in and grab a stocking and fill it up with whatever presents you want to give to a random Apollo member ($20-$30 range) and we will hang it on our wall. On Thursday, December 19th at 6:30 pm we will have a Christmas party at Apollo where we exchange stockings with random members and drink some hot chocolate. This is a great opportunity to meet new people and have fun with your Apollo friends. So grab a stocking, fill it with presents and let’s have a great time drinking some hot Chocolate on the 19th! Our 6:30 and 7:30 pm classes will be canceled to accommodate.
Question of the Week:
What is your favorite Christmas movie?
