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”

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