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

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