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