Quote of the Week 6-20-2022

“Hard work pays off.”

NEWS

Welcome back friends!  Summer is coming in hot at the 631.  I just finished printing up some really killer t-shirts and tanks for you guys.  Please check your SOCIAL app to view and reserve these bad boys.  If anyone’s SOCIAL Push Press isn’t active, please EMAIL me so I can get you all caught up.  

PROGRAMMING

Week two of our grueling Oly cycle.  This week we get to tackle each movement for four minutes (up from three last week) and we are going heavier.  Time to put some weight on the bar for heavy doubles.  Our Metcons are volume, volume, volume.  Thursday we get to play with everyone’s favorite- Turkish get ups.  Good luck to all…

LET’S GET AFTER IT!

Monday

EMOM 12

Minutes 0-3: 2 Squat Clean & Jerk

Minutes 4-7: 2 Clean Pulls

Minutes 8-11: 2 Back Squat

Metcon

4 Rounds

40 Walking Lunges

40 Sit-Ups

40 Double Unders

Tuesday

Strength

EMOM 12

Minutes 0-3: 2 Wide Grip Bench Press

Minutes 4-7: 2 Close Grip Bench Press

Minutes 8-11: 2 Bench Press

Metcon

21-15-9-15-21

HSPU

Devils Press (35#/20#)

Wednesday

Strength

EMOM 12

Minutes 0-3: 2 Squat Snatch

Minutes 4-7: 2 Snatch Pulls

Minutes 8-11: 2 Front Squat

Metcon

AMRAP 12

200m Run

12 CTB

8 Burpee-KTE

Thursday

Strength 

Core Circuit 

Metcon 

5 Rounds

20 KBS

6 Power Clean (185#/135#)

6 TGU

Friday

Strength

EMOM 12

Minutes 0-3: 2 Split Jerk

Minutes 4-7: 2 Push Press

Minutes 8-11: 2 OHS

Metcon

3 Rounds

500m Row

15 OHS (95#/65#)

15 Box Jumps

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