Quote of the Week 6-27-2022
“You want to set a goal that is big enough that in the process of achieving it you become someone worth becoming.”
NEWS
Welcome back friends! Looks like summer is in full send mode here at the 631. July brings LOTS of fun activities and fitness. Keep your eye on Push Press SOCIAL where we will announce our Box Night Out and Bright Spot Fridays. Everyone needs to be on Push Press by the end of this week! If anyone is still having issues with the switch please contact me and I will get you all set up. Class sign in starts July 1st so get ready folks- lots of fun challenges to be had.
PROGRAMMING
Week three of our oly cycle brings some heavy bar work in the form of singles. Go HEAVY and start to play with all you have learned. Time to express the work that you have been putting in. Join us Tuesday for our Member of the Month WOD- “The Speedy-D” celebrating Darlene!
HERE WE GO 631!
Monday
Strength
EMOM 9 (AHAP)
Minutes 0-2: 1 Squat Snatch
Minutes 3-5: 1 Snatch Pull
Minutes 6-8: 1 Front Squat
Metcon
1000m Row
50 Pistol Squats
50 MBC
50 Med Ball Sit-ups
Partition Workload As Needed
Tuesday
Strength
Core Circuit
Metcon
“The Speedy-D”
4 Rounds
400m Run
21 Sit-ups
12 T2B
21 Air Squats
Wednesday
Strength
EMOM 9 (AHAP)
Minutes 0-2: 1 Split Jerk
Minutes 3-5: 1 Push Press
Minutes 6-8: 1 OHS
Metcon
10-9-8-7-6-5-4-3-2-1
Power Snatch (95#/65#)
Strict Pull-ups
Thursday
Strength
EMOM 9 (AHAP)
Minutes 0-2: 1 Wide Grip Bench
Minutes 3-5: 1 Close Grip Bench
Minutes 6-8: 1 Bench Press
Metcon
AMRAP 12
12 HSPU
22 Double Unders
12 Ring Dips
22 Double Unders
12 Push-ups
22 Double Unders
Friday
Strength
EMOM 9 (AHAP)
Minutes 0-2: 1 Squat C&J
Minutes 3-5: 1 Clean Pull
Minutes 6-8: 1 Back Squat
Metcon
21-15-9
DB Thrusters (50#/35#)
Burpee Box Jump Overs