Wednesday 2-24-2021
Strength
Bench Press
8-8-8-8
DB Front Raises
10-10-10
Metcon
“JT”
21-15-9
HSPU
Ring Dips
Push-ups
Strength
Bench Press
8-8-8-8
DB Front Raises
10-10-10
Metcon
“JT”
21-15-9
HSPU
Ring Dips
Push-ups
Strength
Front Squat
8-8-8-8
Good Mornings
10-10-10
Metcon
“Amanda”
9-7-5
Ring MU
Squat Snatch (135#/95#)
Quote of the Week 2-22-2021
“Let food be thy medicine and medicine be thy food.”
NEWS
I am SO excited to launch our 21 Day Nutrition Challenge tomorrow! This will be 21 days of daily email check-ins and habit building. The cost is $21 but the fun part is every dollar comes back to you in a credit for our full Nutrition Package moving forward. It is not too late to sign up!
PROGRAMMING
Really Bobby??? Yes. Really. We are CRUSHING it this week- the Open better be ready for the 631 crew this year. “Amanda”, and “JT” plus Friday’s AMRAP 20 means we need to recover like crazy this week- Nutrition focus people!
HERE WE GO!
Monday
Strength
DB Row
8-8-8-8
Reverse Curls
10-10-10
Metcon
50 Cal Row
50 T2B
50 Renegade Rows (50#/35#)
Break Up Workload As Desired
Tuesday
Strength
Front Squat
8-8-8-8
Good Mornings
10-10-10
Metcon
“Amanda”
9-7-5
Ring MU
Squat Snatch (135#/95#)
Wednesday
Strength
Bench Press
8-8-8-8
DB Front Raises
10-10-10
Metcon
“JT”
21-15-9
HSPU
Ring Dips
Push-ups
Thursday
Strength
Hang Clean
8-8-8-8
DB Shrugs
10-10-10
Metcon
100m Run
10 Hang Cleans (95#/65#)
10 Pull-ups
200m Run
8 Hang Cleans (135#/95#)
8 CTB
400m Run
6 Hang Cleans (185#/135#)
6 Bar MU
Friday
Strength
Snatch Grip Deadlift
8-8-8-8
Calf Raises
10-10-10
Metcon
AMRAP 20
10 DB Deadlifts (50#/35#)
10 Devils Press
10 DB Box Step-Overs
Strength
DB Row
8-8-8-8
Reverse Curls
10-10-10
Metcon
50 Cal Row
50 T2B
50 Renegade Rows (50#/35#)
Break Up Workload As Desired
Strength
DB Row
10-10-10
Face Pulls
10-10-10
Metcon
50-40-30-20-10
Doubles
6-8-10-12-14
Single Arm Devils Press (50#/35#)
Strength
Snatch Grip Deadlift
10-10-10
Standing Calf Raises
10-10-10
Metcon
AMRAP 14
1 Power Snatch (AHAP)
7 T2B
14 Burpees
Strength
Bench Press
10-10-10
DB Lateral Raises
10-10-10
Metcon
3 Rounds
400m Run
21 KBS
12 Strict HSPU
Strength
Hang Cleans
10-10-10
Biceps Curls
10-10-10
Metcon
10 Rounds
1 Bar MU
2 CTB
3 Pull-ups
4 Hang Cleans (95#/65#)
Quote of the Week 2-15-2021
“Man does not simply exist but always decides what his existence will be, what he will become the next moment. By the same token, every human being has the freedom to change at any instant.”
NEWS
Our Nutrition seminar went amazing yesterday! As you guys know we are kicking off a 21 Day Nutrition Challenge Feb 22- you will want to get in on this one. It will consist of daily check-ins and guidance outlining the most important aspects of nutrition and will create a lifelong healthy relationship with food. Feel free to email or DM me directly to find out more!
PROGRAMMING
Okay we have built the engine let’s make it run. This week we are incorporating back in the heavy barbell and assistance movements. Lots of volume and lots of technical moves means lots of focus on recovery. Drink your water, get your sleep, and eat properly to facilitate the adaptations we are looking for.
LET’S GOOOOOOO!
Monday
Strength
Front Squat
10-10-10
Front Rack Walking Lunges
10-10-10
Metcon
20-18-16-14-12-10
Wall Balls
Box Jumps
Cal Row
20 Minute Cap
Tuesday
Strength
Hang Cleans
10-10-10
Biceps Curls
10-10-10
Metcon
10 Rounds
1 Bar MU
2 CTB
3 Pull-ups
4 Hang Cleans (95#/65#)
Wednesday
Strength
Bench Press
10-10-10
DB Lateral Raises
10-10-10
Metcon
3 Rounds
400m Run
21 KBS
12 Strict HSPU
Thursday
Strength
Snatch Grip Deadlift
10-10-10
Standing Calf Raises
10-10-10
Metcon
AMRAP 14
1 Power Snatch (AHAP)
7 T2B
14 Burpees
Friday
Strength
DB Row
10-10-10
Face Pulls
10-10-10
Metcon
50-40-30-20-10
Doubles
6-8-10-12-14
Single Arm Devils Press (50#/35#)
*No 5:30 am- all other classes are ON!*
Strength
Front Squat
10-10-10
Front Rack Walking Lunges
10-10-10
Metcon
20-18-16-14-12-10
Wall Balls
Box Jumps
Cal Row
20 Minute Cap
