WOD

“Buffer”
18 Minute AMRAP:
500 Meter Row
50 Meter Shuttle Run
100 Meter Shuttle Run
30 Alternating Dumbbell Snatches (50/35)

Quote of the Week:
“Some people want it to happen, some wish it would happen, others make it happen.”
Michael Jordan

Box Brief:

Apollo Training Camp

We are excited to announce our first ever Apollo Training Camp to help everyone perform their best at this year’s Apollo Games! This 5 week program will begin on September 5th. All participants will work with our staff to dial in key elements to ensure their best possible success in preparation for competition. The Apollo Training Camp will assist and keep you accountable with:

• Exclusive Saturday competition prep days (each week)
• Performance based nutrition
• Nutrient timing
• Sleep & water consumption
• Improving skill deficiencies
• Tailored weekly workout schedule
• Optimize recovery
• Workout tips & strategies (specific to your team)
• Optimize mental approach & tactics

Our Camp Nutrition Guidelines will be broad, but effective. However, If you want to take things to the next level, we HIGHLY recommend adding 1on1 Nutrition Coaching with Elizabeth Gehrmann. On top of everything included in the Training Camp, working with Elizabeth will also include:

• Personalized nutrition plan
• Higher accountability with weekly check-ins
• Advice & adjustments based on your feedback
• Supplement recommendations

To learn more and to set-up a free consultation on 1on1 Nutrition Coaching, email us at [email protected]

We are EXTREMELY excited to kick this Camp off and know it will be a massive success for those who participate.

One of the more exciting elements of this Camp will be our Exclusive Saturday Training Camp Days.

At each Saturday meeting, our Camp will:

• Complete 2 custom workouts
• Practice game day nutrition preparation, recovery, & intra-workout fueling
• Team specific tips & strategies
• Improve skill deficiencies
• Optimize mental approach & tactics

If you want to see what you are truly capable of at this years Apollo Games, then lets go to Camp!

Take 5 weeks to cram for this test, surrounded by a group of likeminded athletes, and coaches who want nothing more than to see you succeed.

“Marrow”
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistols
15 Calorie Row

Recipe of the Week:
Keep it simple! Here is a recipe that brings it back to the basics. Enjoy this Dijon Crusted Salmon recipe!

Ingredients:
Sauce
1 tablespoon Dijon
1 teaspoon olive oil
1 1/2 tablespoons coconut sugar
Divide the sugar into 2 equal portions
brown sugar or raw cane sugar
Salmon
10oz (wild) salmon, center cut
I used 5oz filets
spray olive oil
1 tablespoon avocado oil

Instructions:
Step 1
Set oven to 350F / 177C.

Step 2
Mix together the ingredients for the sauce, using only 1/2 of the measured coconut sugar, and set aside. Pat the salmon dry with a paper towel. Lightly spray with oil then sprinkle on sea salt & pepper.

Step 3
Set a stainless steel, cast iron, or carbon steel pan on medium-high heat. Once hot, add the oil and then add the salmon skin-side UP.

Sear in the skillet for about 3 minutes, or until the salmon easily lifts off the skillet. Then flip the salmon over.

Step 4
Remove the skillet from the heat and rub on sauce on top of the salmon. Then sprinkle the remaining coconut sugar on top.

Bake for 3 – 6 minutes in the oven, or until you reach your desired level of doneness.

Step 5
Remove from the oven and serve immediately while hot!

“Ted”
5 Rounds:
1 Minute – Shuttle Runs
1 Minute – Alternating Dumbbell Snatches (50/35)
1 Minute – Double Unders

Meme of the Week:

1 ¼ Front Squat + Front Squat
Build to a heavy

3 Rounds:
20 Meter Banded Suitcase Carry (each side)

Nutrition Spotlight:

“Runway”
10 Rounds:
200 Meter Run
3 Bar Muscle-ups

Question of the Week:
What’s your favorite lift with a barbell?

Box Brief:
This Thursday is Bring a Friend Day!

Strict Press
5 x 5

“Walk the Line”
21 – 15 – 5 – Deadlift (225/155)
9 – 7 – 5 – Wall Walks

Quote of the Week:
“Do something today that your future self will thank you for.”
Sean Patrick Flanery

Box Brief:
Apollo Games Registration is Live!
https://competitioncorner.net/events/11177

Welcome to the 12th annual Apollo Games! This year’s format will be teams of 2, Male & Female.

For the second time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.

We will announce 1 workout a week, starting next Sunday.

With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 5th. 

“Leap”
10 Rounds:
12 Box Jumps (24/20)
12 Wall Balls (20/14)

Recipe of the Week:
Need something quick and easy in the morning? Try out this Banana Pudding Overnight Oats recipe!

Ingredients:
2 small bananas, sliced
Cream
1 1/2 cups 2% cottage cheese
1 1/2 cups almond milk (or banana milk)
1 banana*
Note: you can omit 1 banana if you use bananamilk instead of almondmilk – this will reduce the carb count
1 tablespoon vanilla extract (OPTIONAL)
pinch of cinnamon
1 1/2 cups raw oats
2 tablespoons chia seeds
3 tablespoons of your favorite granola (preferably one with vanilla flavor)

Instructions:
Step 1
Set a nonstick skillet on medium high heat. Once hot, spray and add banana slices.

Step 2
Cook until the outside edges sear and become caramel like, about 4 – 6 minutes. Then set aside to completely cool.

Step 3
Add the ingredients for the “Cream” to a high powdered blender. Process until smooth.

Step 4
In a large mixing bowl, mix the cream with the oats and chia seeds.

Step 5
To a jar or container, add a tablespoon of granola on bottom, top with candied bananas and add the oats on top. Sprinkle with cinnamon (or your favorite spice), then cover/close and place in the fridge overnight or at least 4 hours.

Step 6
You may need to add some more milk (or water) to it in the AM if it is too thick. Enjoy!

“Flubber”
20 Minute AMRAP: teams of 2
40/30 Calorie Row
40 Kettlebell Swings (53/36)
40 V-ups
4 Rope Climbs

Meme of the Week: