Quote of the Week 4-18-2022

“Either you run the day or the day runs you.”

NEWS

Welcome back friends!  If you are reading in real time- Happy Easter to you and your family.  Spring has sprung and your 631 fam has lots of fun planned.

Who is ready for Murph?!  I’m not haha.  Since it is Easter I will keep it brief but expect some big news in next week’s Blog- Stay tuned!

PROGRAMMING

We are getting spicy this week and transitioning from our hypertrophy cycle to our new conditioning cycle.  Expect lots of PRs ahead.  We are looking to fill up that PR Board this and next month!  Get ready for “Chalky II” Monday- oh dear.

LET’S GET IT!

Monday

Strength

8 Sets

Tabata KBS

Metcon

“Chalky II”

4 Rounds

20 KBS

20 Box Jumps

20 Burpees

20 Alt DB Snatch (35#/20#)

1 Min Rest

Tuesday

Strength

PR 1000m Row

Metcon

15 T2B

21 Cal Row

15 Reverse Burpee Box Jump Overs

9 MU

15 Reverse Burpee Box Jump Overs

21 Cal Row

15 T2B

Wednesday 

Strength

8 Sets

Tabata Pistols

Metcon

20 Back Squats (95#/65#)

30 Walking Lunges

20 Front Squats

30 Walking Lunges

20 OHS

30 Walking Lunges

20 Thrusters

30 Walking Lunges

Thursday 

Strength

PR Mile Run

Metcon

4 Rounds

400m Run

12 Pull-ups

12 HSPU

Friday

Strength

8 Sets

Tabata Push-ups

Metcon

AMRAP 12

24 Doubles

4 MBC

8 Push-ups

12 Sit-ups

Share