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