Quote of the Week 1-24-2022

“Fear is a bad advisor.”

NEWS

Welcome back friends!  Okay- keeping it brief since I want to really highlight our Wednesday event.  This Wednesday at 5:30 pm at the Mount Sinai Heritage Trust building we are hosting a DODGEBALL tournament!  Let’s GOOOOOO!  Teams of four, prize for first place, lots of food, and a fun time.  Bring your friends and family- this is a celebration for some recent wins!

PROGRAMMING

Give some credit this week to D-Rose for helping me with Programming.  We are keeping the same strength movements but hitting them as an EMOM all week.  Our Metcons are really different- hitting, pushing, pulling, and lower body patterns daily.  This means our CNS is going to be taxed hard and recovery should be a serious focus. 

LET’S HIT IT!

Monday

Strength

EMOM 10

3 Back Squats

Metcon 

Buy In: 500m Row

50 Overhead Plate Lunges (45#/35#)

2 Rope Climbs

30 HSPU

2 Rope Climbs

50 Sit-ups

2 Rope Climbs

Cash Out: 500m Row

Tuesday

Strength

EMOM 10

3 Bench Press

Metcon

“DT”

5 Rounds

12 Deadlifts (155#/105#)

9 Hang Power Cleans 

6 Push Jerks

Wednesday 

Strength

EMOM 10

3 Strict Press

Metcon

21-15-9

Devils Press (50#35#)

T2B

Thursday 

Strength

EMOM 10

3 Deadlifts

Metcon

AMRAP 15

30 Doubles

5 Reverse Burpees

10 HR Push-ups

15 Air Squats

Friday

Strength

EMOM 10

3 Pendlay Rows

Metcon

FGB Style

Wallballs

DB Push Press (35#/20#)

Pull-ups

Box Jumps

Bike Cals

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