Quote of the Week 8-15-2022

“He who laughs at himself never runs out of things to laugh at.”

NEWS

Welcome back friends!  We are gearing up for our Box Night Out Field Day this Friday.  Bring your family and friends to have a pisser of a time with us.  Much respect to Pinky T for setting up all of our events.  I shotty Marty on my team for tug of war… 

PROGRAMMING

We are getting after it this week folks.  Week number two in our current conditioning cycle and I am bringing the ruckus.  Weighted Tabata for our Strength coupled with ridiculous volume Metcons.  Eat your Wheaties.  

LET’S HIT IT 631!

Monday

Strength 

8 Sets Tabata 

DB Front Squats

Metcon

“Cindy- Rella”

AMRAP 8

5 Strict Pull-ups

10 DB Floor Press (50#/35#)

15 DB Squats 

NO REST

AMRAP 8

5 CTB

10 HR Push-ups

15 DB Thrusters

NO REST

AMRAP 8

5 MU

10 HSPU

15 Air Squats

*Pick up where you left off*

Tuesday 

Strength 

8 Sets Tabata

DB Hang Cleans

Metcon

50/40 Cal Row

5 Rope Climbs

50 Hang Cleans (45#/35#)

1 Minute Bar Hang

1000m/800m Row Sprint 

*Scored for both time at end of bar hang and Row Sprint*

Wednesday 

Strength

8 Sets Tabata

DB Bench Press

Metcon

9-7-5

Clean and Jerks (185#/135#)

Ring MU

400m Run Before and After Each Round

Thursday 

Strength

8 Sets Tabata

DB Deadlifts

Metcon

1-2-3-4-5-6-7-8-9-10

Box Jumps

Reverse Burpees

Deadlifts (225#/155#)

Friday

Strength

8 Sets Tabata

DB Alt Hang Snatch

Metcon

21-15-9

Doubles x3

T2B

Alt DB Snatch (50#/35#) 

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