Quote of the Week 3-21-2022

“Experience is the hardest kind of teacher.  It gives you the test first and the lesson afterward.”

NEWS

Welcome back friends!  It looks like spring is just around the corner and we have a beautiful week ahead.  Feel free to push your Coaches to play outside with our classes.  

Fun fact- as I publish this blog, it has been exactly TWO YEARS since the shut down.  Two.  Years.  WOW, we have come a long way.  For a lot of people, this is going to be the first normal summer they have had in 730 days.  Now is the time to tell your friends and family that beach season is just around the corner and 631 is here to help.  In fact, every Saturday in April we will be hosting BRING A FRIEND WODs!  Expect a partner WOD where you can show off our Community to some new faces.  More on this in next week’s post.  

PROGRAMMING

We have made it through the OPEN and completed our wild and crazy Comp week- this is the perfect time to get in a hypertrophy cycle.  TONS of assistance work coming up all through April.  Our goal here is to squeeze the muscle and pack on some size.  Let’s fill up those sleeves 631!

TIME TO GET YUGE FOLKS!

Monday

Strength

EMOM 10

Even: 5 Front Squat

Odd: 10 DB Front Rack Lunges

Metcon

50/40 Cal Row

50 Pistols

50 T2B

50 Wallballs

50/40 Cal Row

Tuesday

Strength

EMOM 10

Even: 5 Push Press

Odd: 10 DB Lateral Raise

Metcon

4 Rounds

30 Doubles

9 HSPU

7 Reverse Burpees

5 STOH (135#/95#)

Wednesday 

Strength 

EMOM 10

Even: 5 Strict Pull-ups

Odd: 10 DB Biceps Curls

Metcon

“Barbara”

5 Rounds

20 Pull-ups 

30 Push-ups

40 Sit-ups

50 Air Squats

3 Minutes Rest

40 Minute Cap

Thursday 

Strength

EMOM 10

Even: 5 Snatch Grip Deadlifts

Odd: 10 Good Morning

Metcon

AMRAP 12

6 Box Jumps

8 Burpees

10 KBS

Friday

Strength

EMOM 10

Even: 5 DB Bench Press

Odd: 10 DB Fly

Metcon

16 Rounds

100m Run

2 Strict Ring Dips

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