Quote of the Week 12-16-2019
“People don’t become successful without some form of discipline.”
NEWS
We have officially launched our “Monsters Of The Month” Saturday workout competition! This is meant to be a friendly in-house competition between our fellow athletes. Hopefully you are all like me and will look forward to this all week. Keep in mind- this means you will need to train and eat properly during the week if you are to be your best on Saturday. There’s no skipping all week while eating cupcakes and coming in Saturday doing well!
COMMUNITY
Our “New Year New You Holiday Party” is coming along nicely. Saturday, December 28th at 4pm right at the gym we will kick off the new year in style. Please spread the word that all are welcome and admission is 100% FREE. Lots of food, drinks, and fun.
PROGRAMMING
This week we are switching up our strength movements- from back squats to front squats, deadlifts to power cleans, push press to strict press, and hang cleans to DB rows. We will be executing these along side assistance work all framed as 10 minute EMOMs. This will be a nice lead in to our next cycle which will be focused on hypertrophy. Our Metcons are meant to be short and intense this week. We want all out sprints and hard burners everyday.
LET’S GO TO WORK!
Monday
Strength
EMOM 10
Even: 5 Front Squats @50%
Odd: 6 Good Mornings
Metcon
EMOM 12
3 Burpee Over Bar
With Remaining Time
First 3 Minutes AMRAP Air Squats
Next 3 Minutes AMRAP Front Squats (75#/55#)
Next 3 Minutes AMRAP Thrusters
Last 3 Minutes AMRAP OHS
*Scored For Total Squatting Movements*
Tuesday
Strength
EMOM 10
Even: 5 DB Row
Odd: 5 Strict Pull-ups
Metcon
AMRAP 14
3 Pull-ups
2 CTB
1 Bar MU
20 Doubles
Wednesday
Strength
EMOM 10
Even: 5 Bench Press
Odd: 5 Strict Dips
Metcon
Buy In: 500m Row
4 Rounds
5 Strict HSPU
10 DB Hang Clean & Jerk (35#/20#)
15 Push-ups
Cash Out: 500m Row
Thursday
Strength
EMOM 10
Even: 5 Power Cleans
Odd: 6 Front Rack Reverse Lunges
Metcon
“Lucky 13”
3 Rounds
13 Devils Press (50#/35#)
13 DB Box Step Overs
Wear A Vest
Friday
Strength
EMOM 10
Even: 5 Strict Press
Odd: 8 DB Lateral Raise
Metcon
21-15-9
Wallballs
T2B
*100m Run Before & After Rounds*