WOD

Bulgarian Split Squats
3 x 10

“Run It”
10 Rounds:
100 Meter Run
10 Dumbbell Thrusters (35/25)

Quote of the Week:
“If you don’t like something change it; if you can’t change it, change the way you think about it.”
Mary Engelbreit

Box Brief:
Bring A Friend Day is BACK! Effective immediately, we are inviting anyone who is interested in giving Apollo a shot to come out for a free class on the 2nd and 4th Thursday of each month. We design these workouts to be friendly for newcomers to give them a great first impression. So, invite your friends and family to join us this Thursday for the return of BRING A FRIEND DAY!

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).

Strict Press
5 x 3

“Push It EE”
16 Minute AMRAP:
10 Ring Rows
8 Burpees Over the Bar
6 Shoulder to Overhead (155/105)
40 Double Unders

Recipe of the Week:
Looking for something new for meal prep next week? Try out this Mediterranean Turkey Bowl recipe.

Ingredients:
Garlic Dill Yogurt Sauce
1 cup full-fat plain yogurt
1 Tbsp lemon juice
1/4 tsp garlic powder
1/4 tsp dried dill
1/4 tsp salt
Ground Turkey
1 Tbsp olive oil
1 lb. ground turkey
2 cloves garlic, minced
1/2 tsp dried oregano
1/2 tsp salt
1/4 tsp freshly cracked pepper
Bowls
1 cup uncooked rice*
1 pint grape tomatoes
1 cucumber
1/4 red onion
1/4 cup chopped parsley

Instructions:
STEP 1
Make the garlic dill yogurt sauce first, so the flavors have time to blend. Stir together the yogurt, lemon juice, garlic powder, dill, salt, and pepper in a bowl. Refrigerate until ready to serve.

STEP 2
Next, begin cooking the rice using your preferred method (rice cooker or stove top). You can use any type of rice, just make sure to follow cooking instructions for the type of rice you’re using.

STEP 3
While the rice is cooking, cook the ground turkey. Add the olive oil to a large skillet and heat over medium. Once hot, add the ground turkey and continue to cook over medium heat.

STEP 4
When the turkey is almost cooked through, add the minced garlic, dried oregano, salt, and pepper to the skillet. Stir to combine with the turkey and continue cooking for 2-3 minutes more or until the turkey is cooked through. Remove the turkey from the heat.

STEP 5
Slice the grape tomatoes in half, chop the cucumber into quarter-rounds, thinly slice the red onion, and finely chop the parsley.

STEP 6
When all of the ingredients are prepped, it’s time to build your bowls. Divide the rice, ground turkey, tomatoes, cucumber, red onion, and parsley between four bowls or meal prep containers. Drizzle with the yogurt sauce just before serving and enjoy!

“Lothbrok”
2 Rounds: teams of 2
100 Meter Row
200 Meter Row
300 Meter Row
400 Meter Row
500 Meter Row

Meme of the Week:

Romanian Deadlifts
5 x 5
:45 Face Down Chinese Plank after each set

Nutrition of the Week:
Happy 5th of July!
Just a friendly post-holiday reminder that you still need to eat today even if you celebrated a little too hard yesterday. Don’t hop on the scale, give yourself some grace. Plan on fueling your body today and the rest of the week with lean meats, fruits and veggies, plenty of water and lots of sleep. Jump right back into the basics and you will be feeling better by the weekend.

“Holleyman”
30 Rounds:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)

Question of the Week:
How do you celebrate Independence Day?

Box Brief:
To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.

“Bubba”
18 Minute AMRAP:
600 Meter Run
20 V-ups
1 Legless Rope Climb

Box Brief:
To celebrate Independence Day, we will have a normal schedule until our last class of the day at 3:30pm.

Quote of the Week:
“The only disability in life is a bad attitude.”
Scott Hamilton

“Lightweight”
5 Rounds:
400 Meter Run
15 Handstand Push-ups
15 Toes to Bar

Recipe of the Week:
We love a good one pan dinner! Give this One Pan Italian Sausage and Veggies recipe!

Ingredients:
2 large carrots (~1 and 1/2 cups; 186g)
2 small red potatoes (~2 cups; 285g)
1 small-medium zucchini (~2 cups; 264g)
2 red peppers (~2 cups; 248g)
1 head broccoli (~1 and 1/2 cups; 80g)
13 ounces (368g) Smoked Italian Turkey or Chicken Sausage
SEASONINGS
1/2 tablespoon EACH: dried basil, dried oregano, dried parsley, garlic powder
1/2 teaspoon EACH: onion powder, dried thyme
1/8 teaspoon red pepper flakes optional
Fine sea salt & freshly cracked pepper
1/3 cup Parmesan cheese freshly grated
4 and 1/2 tablespoons (59g) olive oil
Optional: fresh parsley
Optional: serve over cooked quinoa/rice/cauliflower rice

Instructions:
PREP:
Preheat the oven to 400 degrees F. Line a very large pan (I use this 15×21 inch pan)(or use 2 smaller sheet pans) with parchment paper or foil and set aside.

PREP VEGGIES:
It is important to prep the veggies according to directions to ensure they all cook at the same rate. Peel and thinly slice the carrots (1/8th inch thick). Wash and chop the red potatoes (leave the peel on). You want the pieces quite small here. (I halve the potatoes and then dice each half. This yields a total of 10-12 pieces per potato)

PREP VEGGIES CONT.:
Halve the zucchini lengthwise and then cut thick half-moons about 1/2 inch thick. Coarsely chop the broccoli into florets. Remove the stems and seeds from the peppers and chop into 1-inch pieces. Chop the sausage into thick (1/2-inch) coins.

SEASON:
Place all the veggies and sausage on the prepared sheet pan. Drizzle the olive oil over everything. Add the seasonings right on top: the basil, oregano, parsley, garlic powder, onion powder, thyme, and optional red pepper flakes. Season to taste with salt and pepper (I use about 1/8 teaspoon pepper and 1/2 teaspoon salt). With your hands, toss to coat all the veggies and sausage in the seasoning/oil mixture. Once well coated, quickly space the veggies/sausage so none are overlapping and everything has plenty of space to roast. If everything is overlapping, cook time will be longer and veggies will steam not roast.

BAKE:
Place sheet pan in the oven and roast for 15 minutes. Remove and toss/flip the veggies and sausage. Return to the oven for another 10-20 minutes or until veggies are crisp-tender.

TOP:
Remove pan from the oven and top, if desired, with freshly grated Parmesan cheese and fresh chopped parsley.

SERVE:
Serve as is out of the oven or on top of rice, quinoa, or cooked cauliflower rice.

“Titan”
For Time: teams of 2
200 Double Unders
-then-
10 Rounds:
20 Kettlebell Swings (72/53)
2 Rope Climbs
-then-
60 Calorie Row

Meme of the Week: