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Friday 5-1-2020

Strength 

Single Leg DB Lunge

10-10-10

Metcon

20-18-16-14-12-10

DB Step Overs

Single Arm Devils Press

Wednesday 4-29-2020

Strength

DB Pull-overs

10-10-10

Metcon

200 Doubles

100 Renegade Rows

50 Alt DB Snatches

Break Up Workload As Desired 

Blog Week of 4-27-2020

Quote of the Week 4-27-2020

Choosing to be positive and having a grateful attitude is going to determine how you are going to live your life.”

NEWS

We enter May this week guys and it is looking like May is our month!  Back to heavy weights, normal class schedules, and most importantly Community.  I have some really fun stuff planned for us when we return.  I feel people are greatly underestimating the importance of excellent Programming once gyms open.  Now, more than maybe ever, it is critical we have a comprehensive and robust plan to return to WODs SAFELY.  Yes, we will certainly be hitting a heavy barbell cycle when we come back, but it will be coupled with a very thought-out and strategically designed program.  Get excited…we are getting close.

I also want to make it very clear to everyone how appreciative we are of your support through this nightmare.  If any of you have suffered some economic hardship because of this please email me before the first of the month and I will work out your tuition with you.  We are in this together, we will get through this together, and we will all be stronger because of it.  

PROGRAMMING

Here we go with a traditional Strength split of 3 sets of 10 reps, but of course we are putting a spin on it using nontraditional movements.  Our metcons are KILLER and I am really looking forward to seeing your scores.  Continue to post those numbers, join us on Zoom, and ask me your questions to help improve your game.

HERE WE GO!

Monday

Strength

Single DB Floor Press

10-10-10

Metcon

AMRAP 20

10 Burpees

10 Alt DB Clean & Jerks

10 Push-ups 

Tuesday

Strength

Single Leg DB Deadlift

10-10-10

Metcon

5 Rounds

400m Run

40 Air Squats

40 Sit-ups

Wednesday 

Strength

DB Pull-overs

10-10-10

Metcon

200 Doubles

100 Renegade Rows

50 Alt DB Snatches

Break Up Workload As Desired 

Thursday 

Strength

Single DB Z-Press

10-10-10

Metcon

AMRAP 18

5 HSPU

10 Pistols

15 Reverse Crunches 

Friday

Strength 

Single Leg DB Lunge

10-10-10

Metcon

20-18-16-14-12-10

DB Step Overs

Single Arm Devils Press

Monday 4-27-2020

Strength

Single DB Floor Press

10-10-10

Metcon

AMRAP 20

10 Burpees

10 Alt DB Clean & Jerks

10 Push-ups 

Friday 4-24-2020

Warm Up

2 Rounds

30 Jumping Jacks

20 Mountain Climbers

Strength

DB Strict Press

5-5-5-5-5

Metcon

“Home JT”

21-15-9

HSPU

Chair Dips

Push-ups

Thursday 4-23-2020

Warm Up

400m Run

Strength 

DB Good Morning

5-5-5-5-5

Metcon

10-9-8-7-6-5-4-3-2-1

DB Thtusters

Alt DB Snatch

100m Run After Each Round

Wednesday 4-22-2020

Warm Up

“Limber 11”

Strength

DB Row

5-5-5-5-5

Metcon

22-16-10-16-22

Alt DB Hang Cleans

Renegade Rows

Reverse Crunches

Tuesday 4-21-2020

Warm Up

3 Minutes Doubles

Strength

DB Floor Press

5-5-5-5-5

Metcon

10 Rounds

20 Doubles

10 DB Push Press

20 Sit-ups