Quote of the Week 3-29-2021

“Choose not to be harmed — and you won’t feel harmed. Don’t feel harmed — and you haven’t been.”

NEWS

What a GREAT time I had Saturday for our Open BBQ.  Thank you all who showed up, worked your butts off, then partied with the tribe.  My guess is this was just a small taste of our blow out “Murph” celebration this year.  

PROGRAMMING

Now that the Open is complete we can get back to basics!  This week we will begin a traditional periodization scheme playing with Strict Press, Deadlift, Pull-ups, Bench Press, and Back Squats.  Get ready to get STRONG people.  We are shooting for around 80-85% of our 1RM for the last set of each movement.  Our Metcons are brutal but fun- dealing with smelly “Kelly” Tuesday…feel free to scale to a “Kel” which is three rounds instead of five.  

LET’S GET IT!

Monday

Strength

Strict Press

5-5-5-5-5

Lateral Raise

10-10-10

Metcon

50-40-30-20-10

Doubles

10-8-6-4-2

Strict HSPU

5-4-3-2-1

Strict Dips

Tuesday 

Strength

Deadlift 

5-5-5-5-5

DB Single Calf Raise

10-10-10

Metcon

“Kelly”

5 Rounds

400m Run

30 Wallballs

30 Box Jumps

Wednesday 

Strength 

Weighted Pull-ups

5-5-5-5-5

DB Row

10-10-10

Metcon

21-15-9

Hang Cleans (95#/65#)

C2B

Thursday 

Strength 

Bench Press

5-5-5-5-5

DB Fly

10-10-10

Metcon

50/40 Cal Row

40 HR Push-ups

20 Reverse Burpees

40 HR Push-ups

50/40 Cal Row

Friday

Strength

Back Squat

5-5-5-5-5

DB Walking Lunges

10-10-10

Metcon

AMRAP 15

10 Pistols

10 T2B

5 Burpees 

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