Quote of the Week 8-1-2022
“You can’t have the juice without the squeeze”.
NEWS
Welcome back friends, and welcome to a new month at the 631! I heard this week’s quote the other day and basically fell off of my chair. You can’t have the juice without the squeeze- damn is that so true. Everyone wants the magic pill, the detox tea on instagram, the six minute abs. After twenty years in the fitness industry I can tell you that anyone that has a body worth looking up to didn’t get that way in six minutes. You see them on the internet with the juice but boy, oh boy they are not showing you the squeeze. After Coaching this past Monday night’s WOD I was SO happy to be surrounded by people that love the squeeze! I purposely programmed one of the hardest workouts of the summer, everyone killed themselves getting through it, hit the floor when they were done, and somehow told me after that it was so much fun. That’s powerful.
PROGRAMMING
PR week here we go folks! HEAVY singles- let’s fill up that PR board and cross off some of our goals. After this week we are transitioning to a more conditioning focused cycle so our Metcons this week will reflect that blend. Expect long duration, body-weight focused movements with an emphasis on hitting your red line.
LET’S GOOOOOO!
Monday
Strength
Deadlift
6-6-3-3-1-1
Metcon
1-2-3-4-5-6-7-8-9-10
DB Front Squat (35#/20#)
Lunges x2
Air Squat x3
Tuesday
Strength
Push Press
6-6-3-3-1-1
Metcon
“Cali Bear”
Every :30 for 20 Minutes
1 Power Clean & Jerk
Scored for Weight
Wednesday
Strength
Hang Clean
6-6-3-3-1-1
Metcon
5-10-15-20
Cal Row
Pull-up
KBS
Thursday
Strength
Back Squat
6-6-3-3-1-1
Metcon
“Lighter Fluid”
75 Thrusters (45#/35#)
200 Doubles
75 Thrusters
Friday
Strength
Bench Press
6-6-3-3-1-1
Metcon
Buy in: 400m Run
21-15-9
HSPU
15-9-7
Ring Dips
9-7-5
MU
Cash Out: 400m Run