Quote of the Week 6-6-2022
“Don’t explain your philosophy. Embody it.”
NEWS
Welcome back friends! Thanks to all who turned out for our first ever “Murph” in the park. A special thanks to “HomeRun” and Zach for helping me build the rig. This will be our new annual tradition and next year will be even better. A link to all the pictures of the day will be sent out this week- stay tuned!
PROGRAMMING
This week is about transitioning into a dedicated oly cycle. All of our Strength work is three sets of eight reps with the last set being a strip set. Pick weights that challenge you and on that last set drop the weight and go until failure. Our Metcons are playing on our new engines built in preparation for Murph.
LET’S GO HARD!
Monday
Strength
Pause Front Squats
8-8-8+
Metcon
AMRAP 20
10 Reverse Lunge Wallballs
10 KTE
10 MBC
10 Medball Knees To Waist
20 Air Squats to Medball
Tuesday
Strength
Chin-ups
8-8-8+
Metcon
21 Cal Row
15 Burpee Pull-ups
9 Power Cleans (135#/95#)
15 Burpee Pull-ups
21 Cal Row
Wednesday
Strength
Incline DB Press
8-8-8+
Metcon
AMRAP 14
45 Doubles
14 HSPU
7 Ring Dips
3 MU
1 Rope Climb
Thursday
Strength
Pause Squat Clean
8-8-8+
Metcon
6 Rounds
4 Man Makers (35#/20#)
6 DB Box Step Overs
4 Devils Press
6 Box Jumps
Friday
Strength
Kneeling Strict Press
8-8-8+
Metcon
3 Rounds “Nate”
100m Run
2 Rounds “Nate”
100m Run
1 Round “Nate”
100m Run
* “Nate” *
2 Ring Muscle-Ups
4 Strict Handstand Pushups
8 Kettlebell Swings