Quote of the Week 7-25-2022
“You have power over your mind – not outside events. Realize this, and you will find strength.”
NEWS
Welcome back friends! Another great week at the 631 coming up. Thank you to all in attendance for our Box Night Out Movies in the Moonlight. Community building is why I got into this business and I am so happy to see our reach growing and growing. We have some of those Monster Mash T-shirts left for sale at the gym- see Pinky this week for yours!
PROGRAMMING
Big 3’s all week let’s go folks. Looking to hit around 90% of your 1RM. That is heavy, but fun. We are playing with some out of the box Metcons too. “Macho Minute” is going to set the tone for a wild week of WODs. Shoot us an email or DM and let us know which was more challenging- Monday or Thursday. Of course, we have our Member of the Month WOD on Tuesday, “The Nhora” show her some love!
HERE WE GO!
Monday
Strength
Back Squat
3-3-3-3-3 @90%
Metcon
“Macho Minute”
EMOM 15
3 Power Cleans (135#/95#)
3 Front Squats
3 Push Jerks
Max Bar Facing Burpees
Scored for total Burpees
Tuesday
Strength
Hang Clean
3-3-3-3-3 @90%
Metcon
“The Nhora”
3 Rounds
200m Run
21 Deadlifts (135#/95#)
15 KTE
9 Hang Cleans
1 Rope Climb
Wednesday
Strength
Push Press
3-3-3-3-3 @90%
Metcon
AMRAP 14
35 Doubles
7 Strict HSPU
7 HR Push-ups
7 Strict Ring Dips
Thursday
Strength
Deadlift
3-3-3-3-3 @90%
Metcon
18/14 Cal Row
8 Right Arm DB Thrusters (50#/35#)
8 Left Arm DB Thrusters
8 T2B
Friday
Strength
Bench Press
3-3-3-3-3 @90%
Metcon
4 Rounds
100m Farmers Carry (50#/35#)
8 Devils Press
10 DB Box Step Overs
12 Box Jumps