WOD

10 Minute EMOM:
1 Clean & Jerk

“Bogus Journey”
For Time:
1000 Meter Row
30 Clean & Jerks (155/105)

Recovery of the Week:
Want the secret to recovery? Watch the video below.

Box Squats
5 x 5

“Clancy”
5 Rounds:
400 Meter Run
15 Back Squats (115/80)

Question of the Week:
Would you rather vacation on a cruise ship or a resort?

Box Brief:
This month we are bringing back the “Suckfest” workout with the infamous “1775”. Once a month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. We are still working out some details and will share as soon as we have a date and time for the August “Suckfest”.

Strict Press
6 x 2

“Jumper”
18 Minute AMRAP:
15 Box Jumps (24/20)
12 Push Press (115/80)
9 Toes to Bar

Tomorrow’s Forecast:
Run – Squats

Quote of the Week:
“It is never too late to be what you might have been.”
George Eliot

Box Brief:
Bring A Friend Day is on Friday! Bring your buddies and show them what Apollo is all about.

This month we are bringing back the “Suckfest” workout with the infamous “1775”. Once a month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. We are still working out some details and will share as soon as we have a date and time for the August “Suckfest”.

Deadlift

5 x 2

“TGIF”
For Time:
400 Meter Run
-then-
3 Rounds:
10 Pull-ups
12 Step-ups (24/20)(50/35)
-then-

800 Meter Run

-then-
3 Rounds:
10 Pull-ups
12 Step-ups
-then-
400 Meter Run

Recipe of the Week:
Here is a great salmon recipe to make in bulk or for the family. Try out this Spicy Salmon Bowl recipe.

Ingredients:
FOR THE SALMON
1/3 c. low-sodium soy sauce
1/3 c. extra-virgin olive oil
1/4 c. chili garlic sauce
Juice of 1 lime
2 tbsp. honey
4 cloves garlic, minced
4 (4-oz.) salmon fillets
FOR THE QUICK PICKLED CUCUMBERS
1/2 c. rice vinegar or rice wine vinegar
1 tbsp. granulated sugar
1 tsp. kosher salt
2 tsp. toasted sesame oil
3 Persian cucumbers, thinly sliced
FOR THE SPICY MAYO
1/2 c. mayonnaise
2 tbsp. Sriracha
2 tsp. toasted sesame oil
FOR THE BOWLS
Cooked brown rice
1 avocado, sliced
1 medium carrot, grated
1/2 red onion, thinly sliced Cilantro leaves, torn Sesame seeds
Cilantro leaves, torn
Sesame seeds

Instructions:
Step 1
Make salmon: Preheat oven to 350° and line a large baking sheet with foil. In a medium bowl, whisk together soy sauce, olive oil, chili garlic sauce, lime juice, honey, and garlic. Add salmon and gently toss to combine. Place on prepared baking sheet and bake until salmon is fork-tender, 20 to 25 minutes.

Step 2
Meanwhile, make pickled cucumbers: In a microwave-safe bowl or jar, add vinegar, sugar, and salt and microwave until sugar and salt are dissolved, about 2 minutes. Stir in sesame oil, then add cucumbers and shake to combine. Cover with a tight-fitting lid or plastic wrap until ready to use.

Step 3
Make spicy mayo: In a small bowl, combine mayonnaise, Sriracha, and sesame oil.

Step 4
Assemble bowls: Divide rice among 4 bowls. Top with salmon, pickled cucumbers, avocado, carrot, red onion, cilantro, and sesame seeds. Drizzle with spicy mayo.

“Grindstone”
20 Minute EMOM:
Even – 3 High Hang Power Snatches
Odd – 10 Perfect Push-ups

Tomorrow’s Forecast:
Run – Pull-ups – Step-ups

Meme of the Week:

“Wingman”
For Time: teams of 2
100 Toes to bar
200 Kettlebell Swings (53/36)
300 Air Squats
Every 2-minutes starting at 0:00 both athletes perform 8 shuttle runs.

Tomorrow’s Forecast:
Snatch – Push-ups

Recovery of the Week:
This is your reminder that nutrition is the foundation! Watch the video below and get inspired!

“The Ghost”
6 Rounds:
1 Minute Row for Calories
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest

Tomorrow’s Forecast:
Toes to Bar – Kettlebell Swings – Air Squats

Question of the Week:
Would you rather have super powers or super intellect?

Front Squat
5 x 2

“Magnet”
7 Minute Ladder: (3,3/6,6/9,9/12,12/etc…)
Handstand Push-ups
Power Cleans (135/95)

Tomorrow’s Forecast:
Row – Burpees – Double Unders

Quote of the Week:
“What you do makes a difference, and you have to decide what kind of difference you want to make.” – Jane Goodall