Quote of the Week 8-8-2022

“Make the mind tougher by exposing it to adversity.”

NEWS

Welcome back friends!  Who is ready for our first ever FIELD DAY! Let’s go people.  Lots of fun events planned for Friday, August 19th.  Bring your friends and family to share in it.  Pinky will start breaking you guys up into teams this week.  

PROGRAMMING

Okay- we are going for it this week.  Transitioning from a strength based cycle to a conditioning focused one is always a fun shock to the body.  This week we are tackling some serious Metcons.  On Tuesday and Thursday we are establishing baselines that will be used to build your custom conditioning periodizations in the upcoming weeks.  PLEASE RECORD YOUR TIMES!  These will be super important.  I love “Macho Mile” and am so ready to push, adding another two rounds on Monday.  “Another Filthy Fifty” is Coach Dipsy’s unofficial birthday WOD so be sure to show some love!

LET’S GET AFTER IT!

Monday

Metcon

“Macho Mile and a Half”

6 Rounds

400 Meter Run

3 Rounds of “Macho Man”

*1 Round of Macho Man: 

3 Power Cleans (155#/105#)

3 Front Squats 

3 Push Jerks

45 Minute Cap

Tuesday

Skill

Establish Baseline PR

1000m/800m Row

Metcon

50/40 Cal Row

40 CTB

30 Renegade Rows (50#/35#)

20 Alt DB Snatch

10 Single Arm Devils Press

Wednesday 

Metcon

“Cursed Tabata”

*Scored for lowest set 

Of each movement*

8 Sets Tabata

Doubles

Rest 1 Minute

8 Sets Tabata 

Air Squats

Rest 1 Minute

8 Sets Tabata

Push-ups

Rest 1 Minute

8 Sets Tabata

Sit-ups

Rest 1 Minute

8 Sets Tabata

Burpees

Thursday

Skill

Establish Baseline PR

Mile Run

Metcon

AMRAP 20

100m Run

5 Wallballs

5 T2B

1 Rope Climb

Friday

Metcon

“Another Filthy 50”

50 Box Jumps (24/20 in)

50 Hip Drops

50 Kettlebell Swings

50 Walking Lunge Steps

50 Pistols 

50 Single Arm DB Push Presses (35#/20#)

50 Alt DB Cleans

50 Reverse Burpees

50 Burpees

50 Double-Unders

45 Minute Cap

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