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

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