Blog Week of 1-11-2021

Quote of the Week 1-11-2021

“There is no greater harm than that of time wasted.”

NEWS

2021 is rolling and we are busy at work getting FIT.  I’ve been having some great Athlete check-ins with you guys which have given me and my Coaches great insight into what you love.  My 2021 goal- give you more of what you LOVE!

I am so happy to announce Josefina Gallardo-Salguero as our first Member of the Month this year!  She always shows up with an amazing attitude and works her butt off.  What makes Josefina so special is her big heart- she represents the 631 ideals of Community and compassion.  Keep your eye out for her workout this month and give her an extra fist bump for me!  

PROGRAMMING

Week number two in our most recent periodization scheme brings five sets of three reps.  We are shooting for around 90% of our 1RM on our last set.  This feels like the week of pushing- I usually program pulling movements in a 2:1 ratio to pushing, but this week I flipped it on it’s head.  Constantly varied is what keeps it spicy.  

HERE WE GO 2021!

Monday

Strength

Power Clean

3-3-3-3-3

Metcon

“Beth-Ane”

21-15-9

Cleans (135#/95#)

HSPU

Tuesday

Strength

DB Row

3-3-3-3-3

Metcon

10 Rounds

4 Alt DB Snatch

4 Pull-ups

4 Box Jumps

Wednesday 

Strength

Bench Press

3-3-3-3-3

Metcon

50 Cal Row

50 HR Push-ups

50 T2B

*Break Up Workload as Desired*

Thursday 

Strength

Front Squat

3-3-3-3-3

Metcon

AMRAP 18

10 MB Walking Lunges

12 MBC

14 Wall Balls

16 Med Ball Sit-ups

Friday

Strength

Push Press

3-3-3-3-3

Metcon

6 Rounds

200m Run

5 Push Press (95#/65#)

5 Ring Dips 

Share