WOD

“Super Mario”
20 Minute EMOM:
Minute 1 – 13/10 Calorie Bike
Minute 2 – 50 Double Unders
Minute 3 – 8 Dumbbell Step-ups (24/20)(50/35)
Minute 4 – :45 Plank

Meme of the Week:

Bench Press
6 x 2 @ 75-80%

3 Rounds:
10 Barbell Skull Crushers
8-10 Dumbbell Bicep Hammer Curls

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Front Squats
4 x 1 @ 50X1 at 85%

“Karen”
For Time:
150 Wall Balls

Question of the Week:
What is your favorite Christmas movie?

Box Brief:
Bring A Friend Day is on Thursday! 

We only have one more week left in our Social Media Challenge. Remember, the gender who shares the least will have a torturous workout next on Saturday. Be sure to log your posts to the tracker on the whiteboard. Happy posting!

Hang Clean + Split Jerk
Set 1-2 @75%
Set 3-4 @80%
Set 5-6 @85%

“Autumn”
24 – 18 – 12 – 6
Calorie Row
Toes to Bar
12 – 9 – 6 – 3
Cleans (155/105)

Quote of the Week:
¨Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom.¨
Jack LaLanne

Box Brief:
Bring A Friend Day is on Thursday!

We only have one more week left in our Social Media Challenge. Remember, the gender who shares the least will have a torturous workout next on Saturday. Be sure to log your posts to the tracker on the whiteboard. Happy posting!

Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

“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 .

• Girls vs Boys
• Post whatever you like that connects you to Apollo or it’s people. Can be a Post, Reel or a Story.
• Be sure you Tag Apollo
• Post as much as you like but an individual can only get 1 point per day.
• Tally sheet will be on the whiteboard. One side is welcome to double check the other.

“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.

• Girls vs Boys
• Post whatever you like that connects you to Apollo or it’s people. Can be a Post, Reel or a Story.
• Be sure you Tag Apollo
• Post as much as you like but an individual can only get 1 point per day.
• Tally sheet will be on the whiteboard. One side is welcome to double check the other.