Friday 7-31-2020
Strength
EMOM 6
6 Alt DB Snatch
Metcon
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats
Strength
EMOM 6
6 Alt DB Snatch
Metcon
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats
Strength
EMOM 6
5 DB Pause Good Morning
Metcon
1000m Row
50 Front Rack DB Lunges
30 Alt Single Arm Clusters
15 Single Arm Devils Press
Strength
EMOM 6
5 DB Pause Strict Press
Metcon
AMRAP 12
30 Doubles
10 Alt DB C&J
5 DB Sit-ups
Strength
EMOM 6
5 DB Pause Row
Metcon
22-16-10
Reverse Burpees
Pull-ups
Renegade Rows
Quote of the Week 7-27-2020
“We all have ability. The difference is how we use it.”
NEWS
My WORD do I have some great news for you all this week! First and foremost, I want to say that I am a huge believer in walking your talk and putting your money where your mouth is. I spout off all the time about how I believe we are the best gym around and my acquisition strategy has always been putting members first. Well I am happy to announce that we got a chance to prove this yet again- starting Monday you may notice a new addition to our space. Over the weekend HomeRun Tim, Paint Chips Zach, and I installed 30 feet of new, beautiful, outdoor rig! Pull-ups? Back Squats? T2B? Yes, Yes, YES! In our continued efforts to provide you guys with the most amazing experience possible we will be utilizing the rig all week.
We will also be running a “Bring A Friend” campaign for next week and all of August. With gyms closed down across the state still, I feel it is important to give as many people as possible an opportunity to come see what makes us so special. All next week drop-in fees are on me! Bring your friends, your family, anyone that you know will love what we do here.
PROGRAMMING
Like I said, we will be using our new outdoor rig in a BIG way this week. All our Strength work will be EMOMs, mostly with a pause scheme. Get ready for gymnastics moves like pull-ups and T2B. Please bring those towels we handed out daily so we are able to continue practicing our sanitation protocols and get fit in a safe environment.
HERE WE GO!
Monday
Strength
EMOM 6
5 DB Pause Front Squats
Metcon
4 Rounds
400m Run
15 DB Thrusters
10 T2B
Tuesday
Strength
EMOM 6
5 DB Pause Row
Metcon
22-16-10
Reverse Burpees
Pull-ups
Renegade Rows
Wednesday
Strength
EMOM 6
5 DB Pause Strict Press
Metcon
AMRAP 12
30 Doubles
10 Alt DB C&J
5 DB Sit-ups
Thursday
Strength
EMOM 6
5 DB Pause Good Morning
Metcon
1000m Row
50 Front Rack DB Lunges
30 Alt Single Arm Clusters
15 Single Arm Devils Press
Friday
Strength
EMOM 6
6 Alt DB Snatch
Metcon
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats
Strength
EMOM 6
5 DB Pause Front Squats
Metcon
4 Rounds
400m Run
15 DB Thrusters
10 T2B
Strength
EMOM 8
2 Hang Cleans
Metcon
AMRAP 20
20/16 Calorie Row
10 Alt DB Hang Clean
10 Single Arm Devils Press
50m Right Arm DB Farmers Walk
50m Left Arm DB Farmers Walk
Strength
EMOM 8
2 Power Snatch
Metcon
60 Pistols
50 Sit-ups
40 Lunges
30 Deadlift
20 Reverse Burpees
10 Power Snatch
Strength
EMOM 8
2 Push Jerks
Metcon
10 Rounds
100m Run
2 Push Jerk
4 Push-ups
Strength
EMOM 8
2 Pendlay Row
Metcon
4 Rounds
20 Doubles
10 Renegade Rows
20 Doubles
10 TGU Starts
