Quote of the Week 4-26-2021

“Life is very short and anxious for those who forget the past, neglect the present, and fear the future.”

NEWS

Box Night Out was a BIG success.  My Coaches and I love sharing such fun times with you guys.  The tacos were a big hit and Taylor and D-Rose dominated the water pong tournament.  I think next month we will all be far enough along to actually go out for Box Night Out!  Thank you for being the best part of what we do here.  

PROGRAMMING

Welcome to the first week in our Olympic Lifting Cycle.  This thing is going to be brutal but fun.  All our Strength work is 15 minute EMOMs and this first week is 5 sets of 5 at each movement.  That means a LOT of work in a very little amount of time.  Scale down your weights appropriately and talk to your Coach about the workload.  Most of our Metcons will focus on bodyweight movements so we can really get wild during our Strength.   

LET’S GET IT!

Monday

Strength

EMOM 15

5×5 Snatch

5×5 Snatch Pull

5×5 Front Squat

Metcon

4 Rounds

10 HSPU

20 Pistols

30 Doubles

Tuesday 

Strength

EMOM 15

5×5 Strict T2B

5×5 Weighted Sit-ups

5×5 Strict KTE

Metcon

1-2-3-4-5-6-7-8-9-10

Burpee Box Jump Overs

T2B

Wednesday

Strength 

EMOM 15

5×5 Jerk

5×5 Push Press

5×5 OHS

Metcon

Buy In: 30 Foot Handstand Walk

5 Rounds

5 Bar MU

10 Alt DB Snatch

1 Rope Climb

Cash Out: 30 Foot Handstand Walk

Thursday

Strength

EMOM 15

5×5 Weighted Pull-ups

5×5 Pendlay Row

5×5 Barbell Shrugs

Metcon

4 Rounds

20/15 Cal Row

20 Single DB Devils Press

5 Reverse Burpees

Friday

Strength

EMOM 15

5×5 C & J

5×5 Clean Pull

5×5 Back Squat

Metcon

10 Rounds

100m Run

1 C&J (135#/95#)

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