Quote of the Week 5-9-2022

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”

NEWS

Welcome back friends!  Get ready for another great week at the 631.  A YUGE thank you to all our early adopters who are signed up for Push Press.  These folks are enjoying our new app and playing around on our social features.  If you haven’t joined the party yet PLEASE get on it!  Hit me HERE for a download link- this is the future of our gym guys, let’s embrace the fun.

Murph is going down soon friends!  We have food trucks, vendors, and tons of workout options planned.  TIME TO SIGN UP!  If you don’t wish to donate this year, no worries, just shoot me an EMAIL saying you’ll be there and who you’re bringing.  

PROGRAMMING

Murph prep continues.  We are entering week two of our 5/3/1 split while also building body weight conditioning.  No easy task.  Friday we are playing with some running repeats coupled with a WOD that is going to hurt a lot like Murph does.  Hopefully all this prep nudges you all to sign up! 

LET’S HIT IT!

Monday

Strength

Back Squat

3-3-3-3-3

Metcon

21-15-9

Air Squats

Pull-ups

Rest 2 Minutes 

9-15-21

DB Thrusters (35#/20#)

C2B

Tuesday

Strength

Core Circuit 

Metcon

4 Rounds

30/25 Cal Row

10 Burpee-T2B

10 KBS

Wednesday 

Strength 

Bench Press

3-3-3-3-3

Metcon

AMRAP 12

8 HSPU

8 Box Jumps

8 Ring Dips

2 TGU 

Thursday

Strength

Deadlift

3-3-3-3-3

Metcon

“Karen vs Annie”

50-40-30-20-10

Doubles

Wallballs 

Friday

Strength

800m Run

Rest 2 Minutes

400m Run

Rest 2 Minutes 

200m Run

Rest 1 Minute

200m Sprint

Metcon

AMRAP 20

100m Run

1 Round “Cindy” 

Wear a vest!

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