Quote of the Week 7-26-2021

“A peaceful heart leads to a healthy body.”

NEWS

Welcome back friends!  Summer is in full swing and we have some fun events coming up.  This Wednesday at 6:30 pm is our Coach Appreciation Day!  Please come by for some great food with good friends celebrating the best Coaches in the biz.  A bunch of us are running the Cow Harbor 10k together in Sept- if you are interested hit up Coach DB.  We are also putting some teams together for Flex On The Beach, Sept 18th.  Finally, rumor has it that 631 is planning our first In House Comp since COVID…Let’s have some FUN with these!

PROGRAMMING

Here comes our last week featuring Hero WOD Wednesdays, and we have a good one for you.  Get ready for “Holleyman”, which looks okay at first until you read it is, in fact, 30 rounds.  All about volume this week- we are focusing on hypertrophy movements in our daily Strength sessions as well as increasing reps in our Metcons.

LET’S GET BUSY!

Monday

Strength

EMOM 12

Even: 5 DB Bench

Odd: 10 DB Fly

Metcon

AMRAP 15

30 Doubles

3 Hang C&J (135#/95#)

9 Lateral Burpees Over Bar

Tuesday

Strength

EMOM 12

Even: 5 DB Row

Odd: 10 DB Biceps Curls

Metcon

10 Rounds

100m Run

2 Bar MU

1 Rope Climb

Wednesday 

Metcon

“Holleyman”

30 Rounds

5 Wallballs

3 HSPU

1 Power Clean (225#/155#)

Thursday

Strength

EMOM 12

Even: 5 DB Front Squats

Odd: 10 DB Deadlifts

Metcon

3 Rounds

15 Devils Press (50#/35#)

15 DB Box Step Overs

100m DB Farmers Walk

Friday

Strength

EMOM 12

Even: 5 DB Strict Press

Odd: 10 DB Lateral Raises

Metcon

21-15-9-15-21

Cal Row

HSPU

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