Quote of the Week 4-12-2021

“How does it help…to make troubles heavier by bemoaning them?”

NEWS

Welcome back friends!  The weather is getting very nice out so we should be planning lots of outdoor WODs again.  Most of our workouts this week are outdoor based so if you would prefer doing them 100% outside, please be our guest.  If you have friends or family that have wanted to try us out but were worried about the Covid restrictions, the next few weeks full of outdoor workouts may be the best time to bring them.  

PROGRAMMING

I thought this week’s quote by the ancient stoic philosopher Seneca was very appropriate for our workout selections.  We are clearly getting ready for summer with this incredibly dense, metabolically taxing week ahead.  Cardio is Hardio but that’s why we do what we do!  Monday we get to test our “Big Three”, Squat, Bench, and Deadlift all in the same session.  Treat this like a powerlifting meet- it will really fry our central nervous systems but we won’t be hitting any other real heavy compound lifts.  Tuesday we are preparing for “Murph” in May with half of the real thing.  Friday is our once a year hit of “Triple 3” which is just the WORST but man oh man does it feel good once you are done.  Plus, it’s only once a year, which is weirdly making it special for me and I’m looking forward to it somehow.  Lots of running this week- hope you are all ready!

HERE WE GO 631!

Monday

Metcon

“Big Three”

15 Mins Establish 1RM

Back Squat

15 Mins Establish 1RM

Bench Press

15 Mins Establish 1RM

Deadlift

Tuesday

Metcon

“Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

*Partition Body Weight 

Movements as Desired*

Wednesday 

Strength

15 Mins

Snatch Balance

Metcon

21-15-9

Power Snatches (95#/65#)

Bar Facing Burpees

*Wear A Vest*

Thursday

Metcon

“Broomstick Mile”

25 Back Squats

25 Front Squats

25 OHS

400m Run

25 Strict Press

25 Push Press

25 Push Jerks

400m Run

50 Hang Clean

400m Run

50 Squat Snatch

400m Run

*All movements performed with

PVC pipe or empty bar*

Friday

Metcon

“Triple 3”

3000m Row

300 Doubles

3 Mile Run

50 Minute Cap

*Break Up Workload 

As Desired*

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