Quote of the Week 2-1-2021
“Fitness is not a sometimes thing. Health is not a temporary project. If you’re serious about either, it’s something that must become a part of you.”
NEWS
Happy February! Keep an eye out for our Newsletter in your inboxes. It looks like most of you are down for both a Mindfulness and a Nutrition challenge but would like the Nutrition kick off first. We can do that! I will send you guys more info in our Newsletter where you can sign up and get February started RIGHT.
PROGRAMMING
Oh NO! Bobby is at it again…to kick off the new month we have a competition style, bad a$$ week of WODs. No room for Strength cycles this week- we are all GO. Each class will consist of a warm up, tons of mobility, then a crazy banger of a Metcon designed to build our engines and prepare us for the 2021 OPEN. Sleep a lot, drink a lot of water, and get ready to see what you are made of.
HERE WE GO!
Monday
Metcon
“Baseline Plus”
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Rest 2 Minutes
500m Row
40 Front Squats (45#/35#)
30 T2B
20 Strict Press (45#/35#)
10 C2B
Rest 2 Minutes
500m Row
40 Thrusters (45#/35#)
30 KTE
20 Hang Snatch
10 Bar MU
Tuesday
Metcon
Buy In: 15 Double DB Cleans (50s/35s)
4 Rounds
400 m Run
15 Devils Press
Cash Out: 15 Double DB Cleans
Wednesday
Metcon
AMRAP 20
5 DB TGU Right Arm (35#/20#)
5 DB OHS Right Arm
10 Burpee Box Jump
5 DB TGU Left Arm
5 DB OHS Left Arm
10 Burpee Box Jump
Thursday
Metcon
Buy In:
EMOM 10
5 Split Jerks (AHAP)
40-30-20-10
Doubles
Push-ups
Sit-ups
Cash Out:
30 HSPU
Friday
Metcon
“Macho Mile”
4 Rounds:
400 Meter Run
3 Rounds of “Macho Man” (155/105)
1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Push Jerks
30 Minute Cap
