Quote of the Week 6-13-2022

“Success is not final.  Failure is not fatal.  It is the courage to continue that counts.”

NEWS

Welcome back friends!  As part of our new Push Press Social feed we are adding something I have been calling “Bright Spot Fridays”.  This is a post every week where we can share our highlights from the previous week’s training.  For our first post ever I simply linked our “Murph” pics.  That means if you would like to see them you have to get all set up on Push Press!  Let’s extend our Community experience beyond the four walls of our gym with this cool new social feed.

PROGRAMMING

Here comes the first week of a fun and tough Oly cycle.  We are squatting a LOT.  Please be prepared with mobility and recovery.  I have chatted a whole bunch with our Coaches about how to handle this increased workload.  At least one of these WODs should feel familiar to our OGs- Monday was actually Coach D-Rose’s member of the month workout when he was just a little guy.  Now that he’s full grown and YUGE let’s see how we do with it!

LET’S GET AFTER THIS OLY FUN!

Monday

Strength

EMOM 9

Minutes 0-2: 3 Squat Snatch

Minutes 3-5: 3 Snatch Pull

Minutes 6-8: 3 Front Squat

Metcon

50 Wallballs

25 Power Cleans (135#/95#)

50 Wallballs

EMOM 3 Burpees

Tuesday

Strength

Core Circuit

Metcon

“Annie & Then Some”

50-40-30-20-10

Doubles

Sit-ups

10 T2B Between Rounds

Wednesday

Strength

EMOM 9

Minutes 0-2: 3 Split Jerk

Minutes 3-5: 3 Push Press

Minutes 6-8: 3 OHS

Metcon

“Redemption Time”

21 Calorie Row

15 Burpee Box Jump Overs (30”/24”)

9 MU

15 Burpee Box Jump Overs

21 Calorie Row

Thursday

Strength

EMOM 9

Minutes 0-2: 3 Wide Grip Bench

Minutes 3-5: 3 Close Grip Bench

Minutes 6-8: 3 Bench Press

Metcon

AMRAP 14

7 HSPU

7 KBS

7 Ring Dips

7 KB SDHP

Friday

Strength

EMOM 9

Minutes 0-2: 3 Squat Clean & Jerk

Minutes 3-5: 3 Clean Pull

Minutes 6-8: 3 Back Squat

Metcon

“Mini Barbara”

3 Rounds

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

3 Minutes Rest

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