Blog Week of 2-1-2021

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

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