Quote of the Week 6-21-2021

“Success is not final, failure is not fatal: it is the courage to continue that counts.”

NEWS

Summer is RIGHT around the corner guys!  It is time to double down on our efforts to get in beach ready shape.  This was a tough year for everyone in society packing on a quarantine fifteen easy, so let’s work our butts off so we can look even better.  Show up, do the work, have fun, and results will come.  

PROGRAMMING

Oh no, do you guys know where we are?… PR CITY!  That’s right, we are hitting big numbers this week and looking to 1RM our latest movements.  Our Metcons compliment each day’s Strength very nicely.  I personally can’t wait for a fast, sprinting burner on Friday.  

LET’S GET AFTER IT- PR WEEK!

Monday

Strength

Power Clean

6-6-3-3-1-1

Metcon

AMRAP 20

40 Doubles

20 Air Squats

10 T2B

20 Sit-ups

10 Burpees

Tuesday

Strength

DB Bench Press

6-6-3-3-1-1

Metcon

4 Rounds

400m Run

20 HR Push-ups

5 Strict Dips

Wednesday 

Strength

DB Row

6-6-3-3-1-1

Metcon

9 Bar MU

21 Hang Snatch (95#/65#)

15 C2B

15 Hang Snatch (115#/85#)

21 Pull-ups

9 Hang Snatch (135#/95#)

Thursday

Strength

Front Squat

6-6-3-3-1-1

Metcon

50 Wallballs

50 Lunges

50/40 Cal Row

50 KBS

50 MBC

*Break Up Workload As Desired*

Friday

Strength

Push Press

6-6-3-3-1-1

Metcon

21-15-9

HSPU

Box Jumps

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