“Rush Hour”
30 Minute AMRAP: teams of 2
100 Double Unders
40 Overhead Squats (95/65)
30 Bar Facing Burpees
20 Chest to Bar Pull-ups
10 Wall Walks
Recipe of the Week:
This week’s recipe is quick, easy and more importantly….delicious! Give it a shot!
“Space and Beyond”
For Time:
2000 Meter Row
120 Sit-ups
100 Kettlebell Swings
10 Rope Climbs
Meme of the Week:
Front Squat
4 x 3 @ 60X1 at 75%
Core Finisher
2 sets:
16x Dead Bug + Pull Over (8 each side)
16x Hollow Hold Press (8 each side)
20-30s Plank + Iso Row Hold (each side)
20-30s Bottom Up Carry (each side)
Box Brief:
Battle of the Sexes
We LOVE seeing y’all post about your activities and friends at Apollo and of course, tagging us in those posts. To that end we’d like to have a little competition. Who shares the most.
2 weeks. Dec. 4th-15th. The prize? The workout posted for the 16th will be harder for the team that loses/easier for the team that wins .
“Rick James”
5 Minute AMRAP:
Buy In – 40/32 Calorie Row
2 Snatches (155/105)
2 Ring Muscle-ups
2-Minute Rest
5 Minute AMRAP:
Buy In – 40/32 Calorie Row
3 Cleans (185/125)
3 Strict Handstand Push-ups
2-Minute Rest
5 Minute AMRAP:
Buy In – 40/32 Calorie Row
4 Deadlifts (225/185)
4 Pistols
Question of the Week:
Would you rather have a one-minute conversation with your past self or your future self?
Box Brief:
Battle of the Sexes
We LOVE seeing y’all post about your activities and friends at Apollo and of course, tagging us in those posts. To that end we’d like to have a little competition. Who shares the most.
2 weeks. Dec. 4th-15th. The prize? The workout posted for the 16th will be harder for the team that loses/easier for the team that wins.
Back Squat
4 x 1 @ 50X1 at 85%
“Constantine”
For Time:
100 Single Arm Devils Press (50/35)
Every 2 Minutes – 10 Sit-ups
Quote of the Week:
“A year from now you may wish you had started today.”
Karen Lamb
Every 90 Seconds for 6 Sets
Hang Power Clean + Push Jerk + Spilt Jerk
Set 1-2 @ 55-65%
Set 3 @ 65-70%
Set 4 @ 70-75%
Set 5-6 @ 80%
“Asparagus”
2 Rounds:
21 Calorie Row
400 Meter Run
1-Minute Rest
15 Calorie Row
300 Meter Run
1-Minute Rest
9 Calorie Row
200 Meter Run
1-Minute Rest
Recipe of the Week:
Steak is good. Try this Grilled Skirt Steak with Thai Flavors recipe to make steak great.
Ingredients:
1/2 cup lite coconut milk
1/4 cup coconut sugar
2 teaspoons lime zest
2 tablespoons lime juice
2 teaspoons Thai fish sauce
2 teaspoons grated ginger root
1 pound beef skirt steak, preferably grass fed, cut into 4-inch lengths
1/2 teaspoon coarse kosher salt
Instructions:
STEP 1
Whisk coconut milk, coconut sugar, lime zest, lime juice, fish sauce and ginger in a small bowl. Place skirt steak into a 1 gallon resealable bag. Pour marinade over the steak. Press out air and seal bag shut. Refrigerate the steak 4 to 12 hours.
STEP 2
Preheat grill to high heat.
STEP 3
Drain steak and discard marinade. Pat steaks dry and sprinkle with salt. Oil grill rack and immediately place steaks on the grill.
STEP 4
Cook 2 minutes and turn a quarter turn to create hash mark. Continue cooking 30 to 90 seconds more on first side. Flip steaks over and continue cooking 2 ½ to 5 minutes on the second side to desired doneness, 5 to 8 minutes total depending on thickness of the steaks.
STEP 5
Let steaks rest on carving board at least 4 minutes before cutting lengthwise across the grain.
Front Squat
4 x 1 @ 50X1 at 82%
“Eastside Boyz”
For Time:
40 Wall Balls (20/14)
20 Alternating Dumbbell Snatches (50/35)
30 Wall Balls (20/14)
20 Alternating Dumbbell Snatches (50/35)
20 Wall Balls (20/14)
20 Alternating Dumbbell Snatches (50/35)
10 Wall Balls (20/14)
Meme of the Week:
“Meatloaf”
24 Minute EMOM:
Minute 1 – 13/10 Calorie Bike
Minute 2 – 50 Meter Farmers Carry (heavy)
Minute 3 – 10 Romanian Deadlifts (135/95)
Minute 4 – 10 Push-ups
Box Brief:
It’s Christmas time! Join us on Saturday at 7pm for cookies, white elephant, and games!
