Quote of the Week 11-11-2019
“Sometimes later becomes never. Do it now.”
NEWS
On Saturday, November 23rd some of our athletes will be running the Spartan Race! If you want to join us please sign up under “Team Newsh”. Dom will be printing out special 631 shirts for the occasion. If you ever wanted to try out an adventure race like this now is a great time to do so. Feel free to let friends and family join the team as well- the more the merrier!
COMMUNITY
Monday we are hitting our Member of the Month WOD in honor of Chris “Frenzy” Slocum. Sprints, Wallballs, Push-ups, and T2B. Be sure to blame him for this one guys! Let’s all show him what we are made of.
PROGRAMMING
This week we begin a much more traditional strength periodization. All our strength pieces will be five sets of five reps with the goal of building up to around 80% of our 1RM. Please have some numbers in mind when you step into the box this week. Traditional sets will look like 50%, 60%, 70%, 75%, then reach for 80%.
LET’S GET AFTER IT AGAIN GUYS!
Monday
Strength
Back Squat
5-5-5-5-5 @80%
Metcon
“The Frenzy”
4 Rounds
100m Sprint
25 Wallballs
25 Push-ups
10 T2B
Tuesday
Strength
Hang Clean
5-5-5-5-5 @80%
Metcon
21-15-9
Calorie Row
Pull-ups
Hang Clean (95#/65#)
Wednesday
Strength
Push Press
5-5-5-5-5 @80%
Metcon
AMRAP 12
24 Doubles
6 HSPU
6 Box Jumps
Thursday
Strength
Deadlift
5-5-5-5-5 @80%
Metcon
120 Walking Lunge Steps
60 Air Squats
30 Power Cleans (135#/95#)
Break up Workload as needed
Friday
Strength
Bench Press
5-5-5-5-5 @80%
Metcon
8 Rounds
3 Right Arm DB Jerk (35#/20#)
3 Left Arm DB Jerk
6 Alt DB Snatch
3 1 Arm Devils Press
6 DB Sit-ups
6 Strict KTE