WOD

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

“Barrel”
For Time:
100 Push-ups
EMOM – 10 Kettlebell Swings (53/36)

Quote of the Week:
“Every day is a good day. There is something to learn, care and celebrate.”
Amit Ray

Box Brief:
Apollo Games is on October 8th! You must register by September 9th to guarantee a tshirt. Click here to register.

Happy Labor Day! To celebrate we are reducing our class schedule today to just the 8:30 and 9:30 am classes.

Deadlift
5 x 5

“Dipana”
21 – 15 – 9
Deadlift (225/155)
Ring Dips

Recipe of the Week:
Here is a unique meal idea you can prep for next week. Try out this Southwest Turkey Bulgur Dinner recipe.

Ingredients:
8 ounces lean ground turkey
1 small onion, chopped
1 garlic clove, minced
1 can (16 ounces) kidney beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes with mild green chiles
1-1/2 cups water
1/2 cup frozen corn
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/8 teaspoon salt

Topping:
1/2 cup fat-free plain Greek yogurt
1 tablespoon finely chopped green onion
1 tablespoon minced fresh cilantro

Instructions:
Step 1
In a large nonstick skillet coated with cooking spray, cook turkey and onion over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer.

Step 2
Stir in the beans, tomatoes, water, corn, chili powder, cumin, pepper and salt. Bring to a boil. Stir in bulgur. Reduce heat; cover and simmer for 13-18 minutes or until bulgur is tender.

Step 3
Remove from the heat; let stand 5 minutes. Fluff with a fork. Meanwhile, in a small bowl, combine the yogurt, green onion and cilantro. Serve with turkey mixture.

“Triple Stack”
19 Minute AMRAP:
Partner 1 – 200 Meter Run
Partner 2 – Rope Climbs
Partner 3 – Double Unders

Meme of the Week:

“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.