“Powerful”
21 Minute EMOM:
Minute 1 – Clean Pull + Power Clean
Minute 2 – 4 Seated Dumbbell Shoulder Press
Minute 3 – Rest
Recovery of the Week:
Here is a stretch routine anyone can do! Follow along and move your body!
Pause Back Squat + Back Squat
5 x 1
“Refresher”
16 Minute AMRAP:
200 Meter Row
16 Goblet Squats (53/36)
12 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
Question of the Week:
If you could live in anywhere else in the world, where would it be?
Box Brief:
Registration is Live!! –https://competitioncorner.net/events/8115/details
Welcome to the 11th annual Apollo Games! This year’s format will be teams of 2, Male & Female.
Our theme is “Stranger Things”. There will be movements we’ve never done before in the Apollo Games so keep your eyes peeled for the Event announcements beginning in September.
For the first 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.
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.
“Study Guide”
5 Rounds:
5 Wall Walks
10 Sumo Deadlift High Pulls (115/80)
20 Med Ball Straight Leg Sit-ups (20/14)
Quote of the Week:
“Work and you’ll get what you need; work harder and you’ll get what you want.”
Prabakaran Thirumalai
Box Brief:
Registration is Live!! –https://competitioncorner.net/events/8115/details
Welcome to the 11th annual Apollo Games! This year’s format will be teams of 2, Male & Female.
Our theme is “Stranger Things”. There will be movements we’ve never done before in the Apollo Games so keep your eyes peeled for the Event announcements beginning in September.
For the first 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.
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.
“Progress”
4, 3 Minute AMRAPs:
20 Calorie Row
10 Handstand Push-ups
3-Minute Rest
Recipe of the Week:
This meal looks delicious! Try out this Ginger Beef & Broccoli recipe.
Ingredients:
1 tbsp avocado oil
1 tbsp arrowroot or cornstarch
1.5lb lean beef (flank or sirloin)
1.5 tbsp avocado oil
3 green onions
1 tbsp garlic
1 large red bell pepper
2 cups chopped broccoli
Sauce
1 cup chicken broth
4 tbsp low sodium soy
1.5 tbsp fresh ginger
1 tbsp arrowroot
Instructions:
Step 1
Toss beef in arrowroot or cornstarch.
Step 2
Set a wok or carbon steel pan on high heat. Once hot, add oil and the beef. Cook until sear marks appear, about 5 minutes. Then remove from the skillet and set aside.
Step 3
Reduce the skillet to medium and add oil, green onion and garlic. Cook until fragrant – about 2 minutes.
Step 4
Add bell pepper and sear together for 2 minutes.
Step 5
Add chopped broccoli or broccolini, then cover the pan to let the veggies soften for 2 – 3 minutes.
Step 6
Mix together the ingredients for the sauce. Add the beef to the pan and toss together. Pour in the sauce and once it starts to bubbles, stir immediately and continuously so the sauce doesn’t get slimy.
Step 7
Garnish with green onion and sesame seeds. Enjoy with your choice of brown rice, jasmine rice or cauliflower rice.
“Timeless”
20 Minute AMRAP:
15 Kettlebell Swings (53/36)
10 Weighted Step-ups(53/36)(24/20)
5 Bar Muscle-ups
Box Brief:
This month we are bringing back the “Suckfest” workout with the infamous “1775”. On the Last Saturday each month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. This month we will meet on August 27th at 6:30pm at Apollo to pick up equipment then drive over to Viper Park. Check out this link to learn more about the “1775” workout and we will see you there!
Meme of the Week:
We wouldn’t have it any other way.
3 Sets:
Max Strict Press + Max Push Press + Max Push Jerks
Face Down Chinese Plank
Accumulate 5 minutes in the plank position.
Recovery of the Week:
Want to recovery better? Then manage your inflammation! Here is a video listing 5 foods that help with inflammation in the body.
“Teamwork”
25 Minute AMRAP:
Partner A
400 Meter Run
Partner B
10 Dumbbell Burpees (35s/25s)
15 Pull-ups
60 Double Unders
Question of the Week:
Would you rather have a self driving car or a flying car?
Box Brief:
Registration is Live!! –https://competitioncorner.net/events/8115/details
Welcome to the 11th annual Apollo Games! This year’s format will be teams of 2, Male & Female.
Our theme is “Stranger Things”. There will be movements we’ve never done before in the Apollo Games so keep your eyes peeled for the Event announcements beginning in September.
For the first 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.
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.
Front Squat
5 x 5
“Speed”
For Time:
30 Calorie Row
30 Wall Balls (30/20)
30 Hang Power Cleans (135/95)
Quote of the Week:
“Tough times never last but tough people do.”
Robert H. Schuller
Box Brief:
Registration is Live!! –https://competitioncorner.net/events/8115/details
Welcome to the 11th annual Apollo Games! This year’s format will be teams of 2, Male & Female.
Our theme is “Stranger Things”. There will be movements we’ve never done before in the Apollo Games so keep your eyes peeled for the Event announcements beginning in September.
For the first 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.
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.
