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!