Quote of the Week 5-17-2021

“Don’t explain your philosophy. Embody it.”

NEWS

Welcome back friends! We have been working hard to redesign our website. Take a look around and share with your buddies please.

Who is ready for “Murph”? Monday, May 31st starting at 9 am and going as long as you guys can party for! LOTS of treats coming your way. We also got some bumper stickers printed for you guys- grab one this week.

PROGRAMMING

Get ready to smash some PRs!  We are chasing heavy singles this week rounding out our Oly cycle.  We have done the hard work, now it’s time to play.  Our Metcons are focused on improving our “Murph” performances.  I am really looking forward to Thursday’s ab killer.

LET’S GET AFTER IT!

Monday

Strength

15 Minutes Build

1RM Squat Snatch

Metcon

10 Rounds

100m Run

15 Air Squats

*Wear a Vest*

Tuesday

Strength

15 Minutes Build

1RM Weighted Pull-up

Metcon

1000m Row

45 Burpee-Pull-ups

*Break up as desired*

Wednesday 

Strength 

15 Minutes Build

1RM C & J

Metcon

Ascending Ladder

1 Squat Clean (95#/65#)

1 HSPU

1 Bar MU

2

2

2

3

3

3…

12 Minute Cap 

Thursday 

Strength

Core Circuit 

Metcon

“Annie and Then Some”

50-40-30-20-10

Doubles

50-40-30-20-10

Sit-ups

20-18-16-14-12

T2B

20-18-16-14-12

Reverse Burpees

Friday

Strength

15 Minutes Build

1RM Split Jerk

Metcon

21-15-9

DB Push Press (50#/35#)

Devils Press

Push-ups

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