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

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