Quote of the Week 7-5-2021

“Ten years from now, make sure that you can say that you chose your life, you didn’t settle for it.”

NEWS

Welcome back friends and welcome to July!  Lots of FUN events coming up this month and lots of great workouts.  Please keep in mind- our AC will be cranked to full blast so if you happen to be a cold complainer now is a great time to purchase a 631 hoodie.  Also, a gentle reminder that our water bottles do cost $1 and all the money goes towards our monthly donation! Please keep hydrating while filling our piggy bank for a good cause.  Finally, be sure to join us for Box Night Out this Friday at Rhum.  Check out our Instagram, closed FaceBook group, and bother our Coaches for more details- hope to see you all there!

PROGRAMMING

Lots to say about this week’s WODs so buckle up!  First off, we had such a good response to our HERO WOD week last week that I felt it would be fun to implement “Hero WOD Wednesdays” for this entire month.  Expect longer duration workouts with no Strength component each Wednesday this month.  Secondly, typically we do workouts “For Time” or “For Reps” or some other scoring modality.  This Monday’s WOD can be thought of as a “For Quality” scoring.  Take your time and focus on quality reps, squeezing Bench Press, and stabilization on the overhead work.  Finally, we are beginning a new periodization for Bench, Hang Snatch, Pendlay Row, and Deadlift.  The main focus of this month is going to be increasing our big Deadlift numbers, so have that in mind while training.  Let’s crush this week and get our July off to an amazing start!  

HERE WE GOOOOOO!

Monday

Strength

Bench Press

5-5-5-5-5

Metcon

5 Rounds

30 Doubles

10 Bench Press (75% BW)

5 Dips

10 Seated DB  Shoulder Press (35#/20#)

Tuesday

Strength

Hang Snatch

5-5-5-5-5

Metcon

21-15-9

Cal Row

Box Jumps

Hang Snatch (95#/65#)

Wednesday 

Metcon

“Zachary Tellier”

10 Burpees

10 Burpees

25 Push-ups

10 Burpees 

25 Push-ups

50 Lunges

10 Burpees

25 Push-ups

50 Lunges 

100 Sit-ups

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

150 Air Squats

Thursday 

Strength

Pendlay Row

5-5-5-5-5

Metcon

AMRAP 14

7 Pull-ups 

7 Reverse Burpees

7 HSPU

7 T2B

Friday

Strength

Deadlift

5-5-5-5-5

Metcon

100m Run

10 Deadlift (225#/155#)

200 m Run

10 Deadlift

400m Run

10 Deadlift

800m Run

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