Blog Week of 12-14-2020

Quote of the Week 12-14-2020

“The only person you are destined to become is the person you decide to be.”

NEWS

December is rolling along nicely and I feel like I have been treating the last months of 2020 as a big chipper wod.  One day at a time guys.  I feel so lucky to be surrounded by the BEST Community, the most talented Coaches, and an incredibly supportive Board.  BIG things happening in 2021…stay tuned.

I am happy to announce that we will be partnering with North Shore Youth Council to adopt families for our Holiday Toy Drive! We will be accepting donations of toys or gift cards at the gym all this month. Any donation would be greatly appreciated- I know we can help make the end of this year amazing for some deserving youths. If you have any questions at all, please reach out to me directly- my deepest thank you to all who help!

PROGRAMMING

Welcome to the last full training week of 2020!  I did NOT make it easy on you guys.  We are talking volume, volume, and more volume.  Here comes another week of EMOMs for our Strength, lower reps but higher percentages.  Keep in mind, these numbers are very ambitious so scale where your Coaches feel it is appropriate.  We will also hit tons as assistance and hypertrophy work again.  Let’s get ready…   

HERE WE GO!

Monday

Strength

EMOM 5

3 Bench Press @80%

EMOM 5 

10 HR Push-ups

Metcon

75/60 Calorie Row

45 HSPU

30 Ring Dips

Tuesday

Strength

EMOM 5

3 Deadlift @80%

EMOM 5

10 Walking Lunges

Metcon

10 Rounds

1 Squat Clean (AHAP)

2 Deadlifts

4 KTE

6 Walking Lunges

Wednesday 

Strength 

EMOM 5

3 Hang Cleans @80%

EMOM 5

10 Barbell Curls

Metcon

22-16-10

Alt DB Snatch (50#/35#)

Pull-ups

Thursday

Strength

EMOM 5

3 Strict Press @80%

EMOM 5

10 DB Front Raises

Metcon

3 Rounds 

400m Run

12 Box Jumps 

12 DB Push Press (35#/20#)

Friday

Strength

EMOM 5

3 Back Squat @80%

EMOM 5

10 Standing Calf Raise

Metcon

AMRAP 15

5 Clusters (95#/65#)

10 Burpees

15 Sit-ups

Share