WOD

“Dirt Nap”
8 Minute AMRAP:
Buy In – 1000/750 Meter Row
30 Double Unders
8 Devil Presses (35s/25s)
4-minute rest

6 Minute AMRAP:
Buy In – 750/600 Meter Row
30 Double Unders
8 Devil Presses
2-minute rest

4 Minute AMRAP:
Buy In – 500/400 Meter Row
30 Double Unders
8 Devil Presses

Recipe of the Week:
Here is a easy dinner idea that only takes 30 minutes to make. Try out this Sheet Pan Steak and Veggies recipe.

Ingredients:
2 pounds baby red potatoes
16 ounces broccoli florets*
2 tablespoons olive oil
3 cloves garlic, minced
1 teaspoon dried thyme
Kosher salt and freshly ground black pepper, to taste
2 pounds (1-inch-thick) top sirloin steak, patted dry

Instructions:
Step 1
Preheat oven to broil. Lightly oil a baking sheet or coat with nonstick spray.

Step2
In a large pot of boiling salted water, cook potatoes until parboiled for 12-15 minutes; drain well.

Step 3
Place potatoes and broccoli in a single layer onto the prepared baking sheet. Add olive oil, garlic and thyme; season with salt and pepper, to taste. Gently toss to combine.

Step 4
Season steaks with salt and pepper, to taste, and add to the baking sheet in a single layer.

Step 5
Place into oven and broil until the steak is browned and charred at the edges, about 4-5 minutes per side for medium-rare, or until desired doneness.

Step 6
Serve immediately with garlic butter, if desired.

Every 90 Seconds for 15 Minutes:
1 Snatch Pull + 1 Snatch

“Horseshoes”
4 Sets Not For Time:
Max Ring Dips
:30 Chinese Plank
Rest as needed between sets.

Tomorrow’s Forecast:
Row – Double Unders – Devil Press

Box Brief:
Come hang out with us on Saturday, the 16th at 11am for a BBQ, Games, and Rowing! We will have food, corn hole, knockout, and as much rowing as your heart desires to help us finish week one of the rowing challenge. All meters rowed during the BBQ will count as double meters towards the rowing challenge. However, YOU MUST DRESS IN YOUR TEAM COLOR to get double points. The predominant color of your clothes must be of your team’s color in order to qualify for double row meters. Have fun and show off some team pride!

Meme of the Week:

Push Press
Build to a heavy single

“Two Dragons”
21 – 15 – 9
Sumo Deadlift High Pull (115/85)
Push Press (115/85)

Tomorrow’s Forecast:
Snatch – Dips – Plank

Box Brief:
Come hang out with us on Saturday, the 16th at 11am for a BBQ, Games, and Rowing! We will have food, corn hole, knockout, and as much rowing as your heart desires to help us finish week one of the rowing challenge. All meters rowed during the BBQ will count as double meters towards the rowing challenge. However, YOU MUST DRESS IN YOUR TEAM COLOR to get double points. The predominant color of your clothes must be of your team’s color in order to qualify for double row meters. Have fun and show off some team pride!

Recovery of the Week:
Are your hips tight? Follow the video below to help with that tightness!

Back Squat
6 x 3

“Bobsleigh”
10-9-8-7-6-5-4-3-2-1
Back Squats (155/105)
Chest to Bar Pull-ups

Tomorrow’s Forecast:
Push Press – Sumo Deadlift High Pulls

Question of the Week:
What’s your favorite hero workout?

Box Brief:
Come hang out with us on Saturday, the 16th at 11am for a BBQ, Games, and Rowing! We will have food, corn hole, knockout, and as much rowing as your heart desires to help us finish week one of the rowing challenge. All meters rowed during the BBQ will count as double meters towards the rowing challenge. However, YOU MUST DRESS IN YOUR TEAM COLOR to get double points. The predominant color of your clothes must be of your team’s color in order to qualify for double row meters. Have fun and show off some team pride!

Bench Press
5 x 2

“Basic Training”
20 Minute AMRAP: teams of 2
Partner A – 200 Meter Run
Partner B – 2 Rope Climbs
15 Push-ups

Tomorrow’s Forecast:
Back Squat – Chest to Bar Pull-ups

Quote of the Week:
“Do what is right, not what is easy nor what is popular.”
Roy T. Bennett

Box Brief:
In the spirit of America, we are going to begin a Red, White and Blue rowing challenge starting on July 11th and finishing on the 23rd. We will assign all those who would like to participate into three equal teams (Red, White and Blue). Teams will work to accumulate as many row meters as possible within the two week event to see which American color is the best. Meters must be rowed at the gym in or out of class workouts. All you need to do is let your coach know you’d like to participate and they will put you on a team. Happy rowing! 

Front Squat
5×3 @31X1

“Audible”
3, 4 Minute AMRAPs:
10 Ring Dips
10 Power Cleans (135/95)
20 Wall Balls (20/14)
2-Minute Rest

Recipe of the Week:
What to mix up your normal salad a bit? Try this Shirazi – Cucumber, Tomato & Herb Salad recipe.

Ingredients for 4 servings
4 Persian cucumbers (or 1 regular), diced
4 Roma tomatoes, seeds removed and diced
1 small-medium red onion, diced
2 tablespoons parsley, finely chopped
2 tablespoons mint, finely chopped
2 tablespoons olive oil
salt & pepper to taste

Instructions:
Combine all the ingredients in a large bowl and mix together. Season to taste with sea salt & pepper.

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

Tomorrow’s Forecast:
Front Squat – Ring Dips – Power Cleans – Wall Balls

Box Brief:
Who is ready for a lake swim? On July 9th at 8:30am we will be doing a workout with kettlebells and an open water swim at Boulder Beach. It would be great to have a couple people on paddle boards for safety purposes if you’d like to volunteer. For those who would like to carpool, meet at Apollo at 7:30am. We will still have our normal classes at Apollo if you’d rather workout in the gym. See you there!

In the spirit of America, we are going to begin a Red, White and Blue rowing challenge starting on July 11th and finishing on the 23rd. We will assign all those who would like to participate into three equal teams (Red, White and Blue). Teams will work to accumulate as many row meters as possible within the two week event to see which American color is the best. Meters must be rowed at the gym in or out of class workouts. All you need to do is let your coach know you’d like to participate and they will put you on a team. Happy rowing!

Meme of the Week:

Deadlifts
5×3 @ 20X1

“Tatum”
10 Minute AMRAP:
Weighted Step-ups (50/35)(24/20)
At the top of each minute starting at 0:00 complete 20 Double Unders.

Tomorrow’s Forecast:
Row

Recovery of the Week:
Have you been sitting a lot? This stretch routine is perfect for you. Follow along below!