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Month: May 2020

Blog Week of 6-1-2020

May 31, 2020
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| Categories: News & Updates

Quote of the Week 6-1-2020

“Do not be discouraged.  It is often the last key in the bunch that opens the lock.”

NEWS

Welcome to June guys!  I look forward to nice weather, BBQ food, and most importantly- getting back in the gym to train with the BEST Community.  I have been speaking frequently with our Board who has been really supportive and providing tons of creative ways to keep you guys safe when we open up.  We got this 631!

PROGRAMMING

I have been loving these past few weeks of mixing in full body movements daily.  Your feedback has been really positive too.  We are sore but able to recover, which I feel is a big win.  This week we will hit it like that again and add in a 5×5 Strength scheme.  Should be lots of fun!

TIME TO GO TO WORK!

Monday

Strength

DB Front Squat

5-5-5-5-5

Metcon

4 Rounds

400m Run

30 Air Squats

20 Sit-ups

10 Burpees

Tuesday 

Strength

DB Jerk

5-5-5-5-5

Metcon

AMRAP 20

6 DB Step-overs

8 Alt DB Snatch

10 DB Jerks

Wednesday 

Strength

DB Row

5-5-5-5-5

Metcon

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

Single Arm Devils Press

Reverse Burpees

V-ups

Thursday

Strength

DB Lunge

5-5-5-5-5

Metcon

AMRAP 18

30 Doubles

10 Renegade Rows

10 DB OH Walking Lunges

Friday

Strength

DB Single Arm Floor Press

5-5-5-5-5

Metcon 

100 Push-ups

100 Sit-ups

100 Reverse Lunge DB Cleans

Break Up Work Load As Desired

Monday 6-1-2020

May 31, 2020
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| Categories: W.O.D.

6-1-2020

Monday

Strength

DB Front Squat

5-5-5-5-5

Metcon

4 Rounds

400m Run

30 Air Squats

20 Sit-ups

10 Burpees

Blog Week of 5-25-2020

May 24, 2020
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| Categories: News & Updates

Quote of the Week 5-25-2020

“Success is what happens after you’ve survived all your mistakes.”

NEWS
Okay friends, it looks as if “Murph” will be held on Zoom this year.  These are really strange times.  For the first time in a decade I’m going to wake up on Memorial Day and not have a gym full of friends to celebrate with.  This one certainly hurts.  

Despite this, I believe that as a leader, it is my responsibility to stay as positive as possible and provide you guys with something incredible to look forward to.  With this in mind our Board of Directors met via Zoom over the weekend and we have an AMAZING return planned for you all.  We will be doing “Murph” in a BIG way this year, just not on Memorial Day.  To me this event is too special to be hidden away in the back of the parking lot hoping to not get reported.  So we have decided to create a Grand Opening spectacle for you guys which I promise will blow your doors off.  Stay tuned all.    

PROGRAMMING
In customary “Murph” tradition this week will have little or no additional Strength work.  We will still have “Murph” programmed for Monday for those of you who simply must do it.  Feel free to scale this as needed, cut the reps in half, or hit Renegade Rows in place of Pull-ups.  The rest of the week allows you to recover from this while still creating lots of training volume.

LET’S HIT IT!

Monday

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats 

1 Mile Run

Tuesday

Metcon

20-14-10

Right Arm DB Thruster

Left Arm DB Thruster

Burpees Over DB

Wednesday 

Metcon

4 Rounds

400m Run

10 Burpee Box Jump Overs

10 DB Jerks

10 DB Sit-ups 

Thursday 

Metcon

AMRAP 20

40 Doubles

12 Alternate DB Snatch

24 Walking Lunges

12 V-ups

Friday

Metcon

3 Rounds

30 Renegade Rows

30 1 Arm Devils Press

30 Reverse Burpees

Monday 5-25-2020

May 24, 2020
| No Comments
| Categories: W.O.D.

Metcon

“Murph”

1 Mile Run

100 Pull-ups

(Sub Renegade Rows)

200 Push-ups

300 Air Squats 

1 Mile Run