WOD

Front Squat
5 x 3 @ 75% with 3-4 second pause at the bottom

“Annie”
50 – 40 – 30 – 20 – 10
Double Unders
Sit-ups

Box Brief:
Monday, January 1st – New Years Day – Open Gym 7 am-12 pm

Recipe of the Week:

“Avalanche”
For Time:
50 Burpee Box Jump Overs (24/20)
40 Dual Dumbbell Push Jerks (50/35)
30 Single Dumbbell Step-ups (50/35)
20 Strict Pull-ups
1000 Meter Run

Meme of the Week:

Back Squat
4 x 2 @ 82% with 2-3 second pause at the bottom

Every 2:00 for 8 Sets
3 Clean & Jerks

Box Brief:
Monday, January 1st – New Years Day – Open Gym 7 am-12 pm

“EMOM-Umental”
20 Minute Clock:
Minute 1 – 3 Muscle-ups + 6 Toes to Bar
Minute 2 – 2 Unbroken Sets of Snatch + Hang Snatch (135/95)
Minute 3 – Max Calorie Row
Minute 4 – Rest

Quote of the Week:
“When you give joy to other people, you get more joy in return. You should give a good thought to happiness that you can give out.”
Eleanor Roosevelt

Box Brief:
Join us on January 8th as we kick off our FIRST EVER macro challenge at Apollo.

Elizabeth is our in house nutrition guru and she will be writing all of our macro prescriptions to ensure a very successful start to 2024.

We wanted this to be as inclusive as possible so the cost to participate is ONLY $40.

Every bit of your entry will go to paying staff and the rest to prizes for our top two participants. The more people who enter, the bigger the prizes.

No longer a member at Apollo? No worries! You can respond to this post or send us an email to participate.

[email protected]

“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Recipe of the Week:
Here is a great slow cook recipe! Give it a shot in the near future!

“Ontario”
20 Minute AMRAP: teams of 3
12/9 Calorie Row
7 Power Cleans (155/105)
1 Rope Climb

Meme of the Week:

6 Sets:
3 Deadlifts (heavy)
5 Tall Box Jumps
10/8 Calorie Sprint
Rest 3 Minutes between sets

Christmas Schedule:
Saturday, December 23rd – 8:30 & 9:30
Monday, December 25th – Christmas Day – Closed

5 Sets:
2 Push Press + 2 Push Jerk

“Run, Sit, Press”
5 Rounds:
200 Meter Run
30 Sit-ups
15 Shoulder to Overhead (115/85)

Question of the Week:
What’s a fun family traditional you have during the holidays?

Box Brief:
This Saturday’s workout will be the Annual 12 Days of Christmas WOD! Bring family and friends to join in on the fun. If you are bringing visitors, please arrive 15-20 minutes before class to go over the movements.