Quote of the Week 4-25-2022
“Step out of your comfort zone and face your fears. Growth takes place when you are challenged, not when you are comfortable.”
NEWS
Welcome back friends! Here we go MURPH– tickets are live now. Red Woods Fitness is an official sponsor and all of our proceeds will go to the Michael Murphy Memorial Foundation. We are going crazy in the park this year- lots of vendors, food trucks, mini-Murph, our Strongman Murph, and of course tons of FUN. Get your tickets today!
LEARN MORE!
PROGRAMMING
Week two of our conditioning focused cycle is about to hit HARD. Tabata for our Strength/ Skill work is meant to kick your butt. I am switching up or Metcons significantly and mixing pushing, pulling, upper, and lower body movements all throughout the week. No way to anticipate any of these bad boys.
LET’S HIT IT HARD FRIENDS!
Monday
Strength
8 Sets Tabata
Burpees
Metcon
21-15-9-15-21
Reverse Burpees
Alt DB Snatch (50#/35#)
Tuesday
Strength
8 Sets Tabata
Doubles
Metcon
AMRAP 20
40 Doubles
5 C2B
10 HSPU
20 Pistols
Wednesday
Strength
8 Sets Tabata
Sit-ups
Metcon
10 Rounds
100m Run
6 T2B
1 MU
3 Deadlift (225#/155#)
Thursday
Strength
8 Sets Tabata
Pull-ups
Metcon
Buy In: 30/25 Cal Row
4 Rounds
7 Hang Snatch (95#/65#)
7 Box Jumps
7 Thrusters
Cash Out: 30/25 Cal Row
Friday
Strength
8 Sets Tabata
Push-ups
Metcon
30 Rounds
1 C & J (135#/95#)
1 Strict Ring Dip
1 Strict HSPU
1 HR Push-up