Quote of the Week 1-31-2022

“Fall down seven times, stand up eight.”

NEWS

Welcome back friends!  We are about to hit a new month in 2022- wow that went fast.  Did you hear that?  That’s the sound of over 90% of individuals that made New Year’s resolutions dropping off.  Are you part of the 10% that has stuck with your new goals or do we need to get you back on track?  One of the perks of membership is a direct line to me as your Accountability Coach- a job I take very seriously.  If you are part of that 10% or if you have taken a misstep or two, I AM HERE FOR YOU!  Reach out.  Let’s chat.  2022 is our damn year.  “Fall down seven times, stand up eight”. 

How great was dodgeball last week?!  Lots more fun events coming up guys.  Comps, Box Night Outs, and Social events abound!  

PROGRAMMING

Our back to basics cycle continues with some doubles in an EMOM style this week.  We are looking to get HEAVY.  Our twelfth minute should end at like 90-95% of a new 1RM.  Tuesday’s and Friday’s Metcons are going to be crazy FUN.  I personally can’t wait to push myself with some high volume OHS.  

LET’S CRUSH IT!

Monday

Strength

EMOM 12

2 Bench Press

Metcon

AMRAP 12

24 Doubles

12 KBS

6 Ring Dips

Tuesday

Strength

EMOM 12

2 Deadlift

Metcon

100m Run

10 Deadlifts (225#/155#)

200m Run

8 Deadlifts (245#/175#)

400m Run 

6 Deadlifts (265#/195#)

800m Run

Wednesday 

Strength

EMOM 12

2 Pendlay Rows

Metcon

4 Rounds

500m Row

20 Box Jumps

20 Pull-ups

Thursday 

Strength 

EMOM 12

2 Strict Press

Metcon

30 Rounds

1 Power Clean (AHAP)

1 Strict HSPU

Friday

Strength

EMOM 12

2 Back Squat

Metcon

AMRAP 20

OHS (95#/65#) =2 Points

Front Squat = 1 Point

Every Break = 5 Burpee-T2B

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