Quote of the Week 3-7-2022

“Motivation gets you to take your first step.  Discipline gets you to keep walking.”

NEWS

Welcome back friends and welcome to a new week at the 631!  Lots of upcoming happenings- I am most excited about the launch of our Youth Fitness Program this Tuesday!  Our program delivers a fitness that is broad, general and inclusive. Red Woods Youth Fitness is specifically designed for children and teenagers to prepare them for life. We specialize in constant variety, functional fitness and of course FUN! While including scaled down versions of adult skill training and workouts, our main goal is provide a safe, fun space to get kids excited about exercising.  Enrollment is live and ongoing.  If you know anyone that you feel would be a good fit please pass along our link! 

PROGRAMMING

Here comes the last week of the 2022 Open Programming.  I have cooked up some bangers for us.  We are sticking with the 10 minute EMOM Strengths and keeping up with our assistance work.  Lots of volume.  Drink your water, meditate, eat your protein, take your walks, and get your sleep this week!  

HERE WE GO!

Monday

Strength

EMOM 10

Even: 5 Front Squats

Odd: 10 Jump Squats

Metcon

4 Rounds

5 Hang Squat Snatch (95#/65#)

5 Hang Squat Cleans

20 Sit-ups

30 Doubles

Tuesday 

Strength

EMOM 10

Even: 5 Pendlay Row

Odd: 5 Strict Pull-ups 

Metcon

6 Rounds

200m Run

10 KBS

5 C2B

1 Rope Climb

Wednesday 

Strength

EMOM 10

Even: 5 Bench Press

Odd: 5 HSPU

Metcon

AMRAP 12

1000m Row

Then 

9 T2B

7 HSPU

5 Ring Dips

Thursday 

Strength

EMOM 10

Even: 5 Deadlifts

Odd: 10 DB Walking Lunges

Metcon

75 Wallballs

50 Reverse Burpees

25 Squat Cleans (AHAP)

50 Burpees

Partition reps however 

Friday

Strength

EMOM 10

Even: 5 DB Push Press

Odd: 10 DB Front Raise

Metcon

21-15-9

Box Jumps

DB Push Press (35#/20#)

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