Quote of the Week 7-11-2022
“Pay any price to stay in the presence of extraordinary people.”
NEWS
Welcome back friends. Summer is rolling along nicely and we have lots of fun planned for you guys. For July’s Box Night Out we are enjoying an outdoor Movies in the Moonlight event. July 22nd around 7pm we are all meeting at Heritage Park to watch “Encanto”. Admission is free and clearly this is a family event. I want to hear you guys singing along. There will be food trucks and snacks available. Tell your friends and family to come on down!
PROGRAMMING
Enter week five of our Oly cycle. Oh dear! We are going for heavy singles this week. Time to show off the hard work we have been putting in. Also, Monday is Fight Gone Bad so get some damn sleep on Sunday- you’re going to need it.
LET’S GO 631!
Monday
Strength
15 Minutes
Build up to Heavy Single
Squat Snatch
Metcon
“Fight Gone Bad”
3 Rounds
Wall balls
SDHP (75#/55#)
Box Jumps
Push Press (75#/65#)
Row (Calories)
1 Minute Rest
Tuesday
Strength
Core Circuit
Metcon
10 Rounds
100m Sprint
5 T2B
10 Hip Drops
Wednesday
Strength
15 Minutes
Build up to Heavy Single
Split Jerk
Metcon
AMRAP 16
30 Doubles
4 Devils Press (35#/20#)
4 Pull-ups
4 DB Hang Clean & Jerk
Thursday
Strength
15 Minutes
Build up to Heavy Single
Wide Grip Bench Press
Metcon
5 Rounds for Max Reps
Bench Press (bodyweight)
Ring Dips
Rest as needed between
movements and rounds
Friday
Strength
15 Minutes
Build up to Heavy Single
Squat Clean & Jerk
Metcon
4 Rounds
15 Thrusters (45#/35#)
10 Burpees Over Bar