Quote of the Week 4-11-2022
“Don’t let anyone who hasn’t been in your shoes tell you how to tie your laces.”
NEWS
Welcome back friends! Keeping our News short and sweet this week with a BIG thank you to all who came out for our comp Saturday. Great freaking day. Another huge thank you to all who attended our carnival- I am overwhelmed with gratitude that I am surrounded with such fun and supportive people. Who is ready for our next comp?…
PROGRAMMING
Keeping the hypertrophy going with sets of twelve and tons of assistance this week. Our Metcons are geared up volume-wise big time. Summer is coming! Be sure to focus hard on getting rest, nutrition, and hydration to recover from all these damn reps.
HERE WE GO FOLKS!
Monday
Strength
DB Bench Press
12-12-12
DB Fly
12-12-12
Metcon
10 Rounds
3 STOH (135#/95#)
3 Burpees Over Bar
Tuesday
Strength
Barbell Rows
12-12-12
Reverse Curls
12-12-12
Metcon
“Supersonic”
20 Rounds
1 Power Clean (205#/145#)
2 Box Jump Overs
3 C2B Pull-ups
Wednesday
Strength
Front Squat
12-12-12
Standing Calf Raises
12-12-12
Metcon
4 Rounds
1 Rope Climb
10 T2B
20 OH Walking Plate Lunges
400m Run
Thursday
Strength
DB Push Press
12-12-12
DB Front Raise
12-12-12
Metcon
AMRAP 18
21 Cal Row
15 HSPU
9 Alt DB Snatch (50#/35#)
Friday
Strength
Stiff Leg Deadlift
12-12-12
DB Front Rack Lunge
12-12-12
Metcon
“Annie Vs Cindy”
50-40-30-20-10
Doubles
50-40-30-20-10
Sit-ups
5-4-3-2-1
Rounds of “Cindy”