Blog Week of 4-19-2021

Quote of the Week 4-19-2021

“First say to yourself what you would be; and then do what you have to do.”

NEWS

Welcome back friends.  We have ourselves a very fun week ahead.  This month we raised over $300 for our local charity fund!  Every time you guys buy water for a buck, you can be happy to know that your money is going somewhere that will make a real positive impact in our local communities.  We started this gym to help as many people as possible in all aspects and I am always happy to be able to add value to that original idea.  Keep up the great work.

PROGRAMMING

Here comes our deloading week from all those heavy lifts last Monday.  We will be running Tabata formats for each Strength focusing on form and volume.  Our Metcons are spicy!  After our central nervous systems are all recovered, we will be beginning an Olympic lifting cycle 4-26-2021 so prepare!

LET’S GET AFTER IT!

Monday

Strength

Tabata Pull-ups

6 Sets

Metcon

100m Run

10 KBS

5 Pull-ups

200m Run

20 KBS

10 Pull-ups

400m Run

30 KBS

15 Pull-ups

800m Run

Tuesday

Strength

Tabata Push-ups

6 Sets

Metcon

AMRAP 12

1 Bench Press (BW)

2 Ring MU

3 Strict HSPU

4 Devils Press (50#/35#)

Wednesday

Strength

Tabata Squats

6 Sets

Metcon

“Mini Kalsu”

EMOM 15

5 Burpees

With Remaining Time

AMRAP

Thrusters (135#/95#)

Thursday

Strength

Tabata Sit-ups

6 Sets

Metcon

“Grannie”

50-40-30-20-10

Doubles

50-40-30-20-10

Sit-ups

10-8-6-4-2

C & J (135#/95#)

Friday

Strength

Tabata Burpees

6 Sets

Metcon

21 Cal Row

15 Burpee Box Jump Overs

9 Power Snatch (95#/65)

15 Burpee Box Jump Overs

21 Cal Row

8 Min Cap

Rest 2 Minutes

21 Cal Row

15 Burpee Box Jump Overs

9 Power Snatch (95#/65)

15 Burpee Box Jump Overs

21 Cal Row

10 Min Cap

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