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