Quote of the Week 9-6-2021

“Be stronger than your excuses.”

NEWS

Welcome back friends!  LOTS of good stuff coming your way in September and October.  Last week we chatted about our 6 Week Challenge, our Nutrition Seminar, our “Box Night In”, and our In House Comp.  If that feels like a lot it is because it is.  Check out this month’s Newsletter in your inboxes on Tuesday, and scope out our Instagram and Facebook for all the latest news in one place.  I am really excited to bring you guys the best- expect even more in the upcoming months!

PROGRAMMING

Here comes week number four in our current Oly cycle.  This week is all about technique.  Each day you will get fifteen minutes to work on your main Oly movements with a core circuit sprinkled in on Thursday.  We, of course, will keep the tradition alive and hit our “Loredo” WOD this Monday for Labor Day.  Since our Strength pieces will be so technically demanding we have scaled back the volume a lot in our Metcons.  Do your best to keep those hips and shoulders limber this week.

LET’S GOOOOO!

Monday

Metcon

“Loredo”

6 Rounds

24 Air Squats

24 Push-ups

24 Walking Lunges

400m Run

*9am Only*

Tuesday

Strength

15 Minutes

Build to ~80% Heavy

Split Jerk

Metcon

21-15-9

STOH (95#/65#)

Burpees Over Bar

Wednesday 

Strength

15 Minutes

Build to ~80% Heavy

Squat Snatch

Metcon

“Quick Helen”

6 Rounds

200m Run

10 KBS

6 Pull-ups

Thursday

Strength

Core Circuit 

Metcon

1000m Row

Then AMRAP

7 T2B

7 Reverse Burpees

7 Box Jumps

7 DB Sit-ups

14 Minute Cap

Friday

Strength

15 Minutes

Build to ~80% Heavy

Squat Clean

Metcon

AMRAP 7

MBC-Wallballs

Rest 2 Minutes

AMRAP 7

Wallballs

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