Quote of the Week 5-24-2021

“People are frugal in guarding their personal property; but as soon as it comes to squandering time they are most wasteful of the one thing in which it is right to be stingy.”

NEWS

Welcome, welcome friends! Who is ready for this year’s “Murph” celebration?! I am SO excited to get after it with you all. This year we are going big and going potluck style. I have our Physical Therapist, Dr. Ron coming down to stretch you guys out beforehand and Mel has arranged for her food truck buddy to come by and get you guys all healthy smoothies for after this WOD. We are trying to get an accurate headcount so if you could, please let us know you are coming and if you will be bringing anything.

We are all fortunate enough to have Coach DB organize this year’s participation in the Cow Harbor 10k Run. Even if you have never run a race before you should consider checking this one out. The miles somehow go faster when you have good friends to run them with.  Feel free to SIGN UP HERE and I’ll make sure you get a 631 t-shirt so you can represent!   

PROGRAMMING

This week we are moving to all dumbbell work in order to increase stability for our big “Murph” event next Monday.  Our Metcons are aimed at moving up our work capacity and volume in the shortest amount of time that is appropriate.  Make it through this training block and you can be certain you have done everything possible to prepare for “Murph” 2021.

LET’S GET TO WORK!

Monday

Strength

DB Front Squat

10-10-10

DB Lunges

10-10-10

Metcon

5 Rounds 

7 Thrusters (135#/95#)

7 KTE

Tuesday

Strength

DB Bench Press

10-10-10

DB Fly

10-10-10

Metcon

AMRAP 15

Bench Press (BW)

Every Break = 200m Run

Wednesday 

Strength

DB Row

10-10-10

DB Pull-over

10-10-10

Metcon

AMRAP 20

5 Pull-ups 

10 Alt DB Snatch (35#/20#)

5 Burpees

30 Doubles

1 Rope Climb

Thursday 

Strength

DB Power Clean

10-10-10

DB Front Rack Good Morning

10-10-10

Metcon

21-15-9-15-21

Cal Row

Single Arm Devils Press (35#/20#)

DB Box Step Overs 

Friday

Strength

DB Strict Press

10-10-10

DB Lateral Raise

10-10-10

Metcon

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

HSPU

Ring Dips

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