Quote of the Week 7-19-2021

“Just keep in mind: the more we value things outside our control, the less control we have.”

NEWS

Welcome back friends- lots of fun planned this week.  Something I have always believed strongly in is the magic of powerful moments.  I remember back when I was Coaching every class the driving force in my mind was always, “how can I make this moment even better?”.  In my new role as gym owner only, I very much want to purposefully curate, create, and celebrate powerful moments for my Athletes.  Over the next few months please bear witness and enjoy these moments with us.  Box Night Outs, Competitions, PRs, and events, all designed to strengthen our beautiful Community and show my Athletes that YOU are the hero in this story.  

PROGRAMMING

Partner Week and PR week whats upppppp?!  That’s right friends; this week we get to max out our latest periodization movements AND kick each other’s butts in daily partner WODs.  To save our amazing Coaches some grief I have decided to give you guys a rundown of each day here.  Monday- Partner up, one partner is on the floor, unracks a barbell, performs three floor presses and 8 floor wipers (feet back and forth to each side counts as ONE rep), resting partner spots and takes the bar, then runs together.  10 Rounds total between both partners.  Tuesday- partner up, clock starts, partner A does one single arm devil’s press, partner B does one single arm devil’s press, rest of the remainder of the minute.  At the top of the next minute each partner does 2, then 3, then 4 until you cannot complete the workload within one minute.  Only one partner may work at a time.  Wednesday- “Lumberjack 20” shared with a partner.  All runs are done together but inside work can be broken up however you please.  Thursday- “Cindy” with a vest.  One person works at a time while the other holds a wall-sit.  Friday- Today we play with prescribed workload distribution.  Deadlifts are back and forth in sets of one, lunges are sets of 10, sit-ups sets of 20, and finally doubles are as many unbroken.  This means that if your partner messes up on double number two you need to start back up again!      

LET’S CRUSH THIS WEEK PARTNERS!

Monday

Strength 

Bench Press

6-6-3-3-1-1

Metcon

10 Rounds

3 Floor Press (135#/95#)

8 Floor Wipers

100m Run

*One Athlete Works the Bar One Spots*

*All Runs Done Together*

Tuesday

Strength

Hang Snatch

6-6-3-3-1-1

Metcon

“Death By You Go I Go Devils Press”

Single DB Devils Press (50#/35#)

*Each Minute Both Athletes Add 1 Rep*

*Perform until the workload can not be completed within one minute timeframe*

Wednesday 

Metcon

“Partner Lumberjack 20”

20 Deadlifts (275#/185#)

400m Run

20 KBS 

400m Run

20 OHS (115#/75#)

400m Run

20 Burpees

400m Run

20 CTB

400m Run

20 Box Jumps

400m Run

20 DB Squat Cleans 45#/35#)

400m Run

*Share Workload As Desired*

Thursday

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

“Partner Vested Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

*Wear A Vest*

*Alternate Rounds*

Friday

Strength

Deadlift

6-6-3-3-1-1

Metcon

Partner WOD

50 Power Snatch (135#/95#)

*Must Alternate 1 Rep at a time*

100 Walking Lunges 

*Alternate Sets of 10*

200 Sit-ups

*Alternate Sets of 20*

300 Double Unders

*Alternate Unbroken Sets*

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