WOD

Bulgarian Split Squat
4 x 6 (each leg)

“SBE”
3 Rounds:
600 Meter Run
50 Air Squats

Question of the Week:
What lift would you like to improve the most?

Weighted Pull-ups
5 x 5
-OR-
Pull-ups
3 x Max Reps

Banded Tricep Extensions
3 x 20

“Eleven”
11 Minute AMRAP:
11 Calorie Row
11 Push Jerks (115/80)
11 Chest to Bar Pull-ups

Quote of the Week:
“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”
Harriet Tubman

Overhead Squat
Build to a heavy single
-Then-
5 Reps @ 75% of your heaviest lift

“Da Dip”
15 – 10 – 5
Ring Dips
Overhead Squats (135/95)
Toes to Bar

Recipe of the Week:
Looking for an easy meal prep? Try out this Teriyaki Rotisserie Chicken Bowl recipes!

Ingredients:
1.5 lbs (681 g) pulled rotisserie chicken
9 tbsp (135 g) teriyaki sauce
2 tsp (10 g) sesame seeds
2 (10 g) green onions
FOR THE RICE
4 cups (568 g) cooked rice
1 tbsp (15 g) soy sauce
1 tbsp (15 g) rice vinegar
1 tbsp (15 g) crunchy chili garlic oil
FOR THE SLAW
12 oz (340 g) shredded cabbage
1 cup (100 g) matchstick carrots
2 tbsp (30 g) rice vinegar
1 tbsp (15 g) crunchy chili garlic oil
1 tbsp (21 g) honey

Instructions:
STEP 1
Cook the frozen rice in the microwave according to the packaging.

STEP 2
In a large bowl, add the carrots, cabbage, vinegar, chili garlic oil, and honey.

STEP 3
Mix to combine, season with salt to taste and adjust flavor as needed.

STEP 4
Butcher your rotisserie chicken and pull away the meat. Measure out 1.5lbs or 681g of the chicken into a bowl.

STEP 5
Add 4 tbsp or 60g of teriyaki sauce and mix.

STEP 6
Add the rice to the bowl and mix in the soy sauce, vinegar, and chili oil.

STEP 7
Divide the ingredients evenly between 5 containers. Top with sesame seeds and green onions if you wish.

STEP 8
After reheating, top each dish with 1 tbsp of teriyaki sauce.

“Do Less”
For Time + Reps: teams of 2
Partner A
1250/1000 Meter Row
1 Minute Double Unders
Partner B
1250/1000 Meter Row
1 Minute Double Unders
Partner A
1000/800 Meter Row
1 Minute Double Unders
Partner B
1000/800 Meter Row
1 Minute Double Unders
Partner A
750/600 Meter Row
1 Minute Double Unders
Partner B
750/600 Meter Row
1 Minute Double Unders

Apollo Games Nutrition Preparation:
Hey Apollo Fam! Competition day is coming up fast! This week, let’s focus on protein. Protein helps you build/maintain muscle and feel full throughout your day. You should aim for roughly .7-1.0g per pound of bodyweight each day. So if you weigh 150 lbs, your range for protein would fall between 105-150g of protein each day. This should be spread throughout your day and could look something like this (you would add in other sides):

Breakfast- 2 whole eggs plus two egg whites (19 g protein)
Post workout shake (20g protein)
Lunch- 5oz chicken breast (raw weight-weighed using food scale) (44 g protein)
Snack- greek yogurt (1 cup, 12 g protein)
Dinner- 5oz pork tenderloin(raw weight) served with black beans (51g protein)

Hate Chicken? Does yogurt make you want to gag? Don’t worry-protein can come from a variety of sources:-) Some ideas are tuna, salmon, protein powder, shrimp, chicken, turkey, beef, bison, venison, tofu, beans, eggs, nuts and seeds, quinoa, rice, lentils, veggies like broccoli, yogurt, and cheese. Hit your protein this week (click to order a Digital Food Scale from amazon for around $9) and let’s see how you feel-don’t forget about getting those 7-9 hours of sleep and staying hydrated!

“Power Wash”
5 Minute AMRAP:
100 Meter Run
3 Power Cleans @75% of 1RM
5 Minute Rest

5 Minute AMRAP:
100 Meter Run
2 Power Cleans @85% of 1RM
5 Minute Rest

5 Minute AMRAP:
100 Meter Run
1 Power Clean @ 90% of 1RM

Box Brief:
This Saturday at 10:30am we’ll be doing our monthly suckfest workout! This is not a class, just an opportunity to get together as a community as suffer through a harder than usual workout. This month’s workout is Barbara Ann. We hope to see you there!

Recovery of the Week:
This is the perfect video for those dealing with tightness in the hips. Follow along a reap the benefits!

“Lieutenant Dan”
5 Rounds:
10 Weighted Lunges (53’s/36’s)
10 Burpees Over Kettlebell
10 Weighted Lunges
2 Rope Climbs

Box Brief:
This Saturday at 10:30am we’ll be doing our monthly suckfest workout! This is not a class, just an opportunity to get together as a community as suffer through a harder than usual workout. This month’s workout is Barbara Ann. We hope to see you there!

Question of the Week:
What’s your favorite healthy meal/snack?

Strict Press
Build to a heavy single
–Then-
5 Reps @ 75% of your heaviest lift

“Same Same”
15 Minute AMRAP:
150 Meter Run
15 Box Jumps
15 Ring Push-ups

Quote of the Week:
“A year from now you may wish you had started today.”
Karen Lamb

“Jurassic Park”
For Time:
1 Mile Run
50 Alternating Dumbbell Snatches (50/35)
100 Weighted Sit-ups (20/14)
150 Double Unders
200 Meter Farmers Carry (53/36)

Recipe of the Week:
Here is another great meal you can throw in a bowl! Try out this Steak & Broccoli Protein Pots recipe.

Ingredients:
250g pack wholegrain rice mix with seaweed (Merchant Gourmet)
2 tbsp chopped sushi ginger
4 spring onions , the green part finely chopped, the white halved lengthways and cut into lengths
160g broccoli florets, cut into bite-sized pieces
225g lean fat-trimmed fillet steak

Instructions:
STEP 1
Tip the rice mix into a bowl and stir in the ginger, chopped onion greens and 4 tbsp water. Add the broccoli and the spring onion whites, but keep the onions together, on top, as you will need them in the next step. Cover with cling film, pierce with the tip of a knife and microwave for 5 mins.

STEP 2
Meanwhile heat a non-stick frying pan and sear the steak for 2 mins each side, then set aside. Take the onion whites from the bowl and add to the pan so they char a little in the meat juices while the steak rests.

STEP 3
Tip the rice mixture into 2 large packed lunch pots. Slice the steak, pile the charred onions on top and seal until you’re ready to eat (see tip below).