Quote of the Week 8-22-2022

“What man actually needs is not a tension-less state but rather the striving and struggling for some goal worthy of him.”

NEWS

Welcome back friends!  Thank you all so much for an amazing event last Friday- our first ever Annual Field Day.  BBQ, fun games, good friends, what could be better.  Expect this to be a yearly August happening.  Once again, we owe Pinky T a huge show of gratitude for organizing our events.  Stay tuned for our next Box Night Out…

PROGRAMMING

Week number three in our conditioning cycle gives us longer, volume dense Metcons and paused Strength movements.  Don’t sleep on the pause Strength- two seconds is a looooong time under tension.  I am so looking forward to Monday’s combination of Metcon, Gymnastics, and Weightlifting.  

LET’S GET AFTER IT!

Monday

Strength

DB Front Squat

8-8-8-8

2 Second Pause

Metcon

50-40-30-20-10 

Doubles

20-18-16-14-12

Pistols

10-8-6-4-2

Strict T2B

5-4-3-2-1

Squat Clean (BW)

Tuesday

Strength

DB Strict Press

8-8-8-8

2 Second Pause

Metcon

“Get Up Get Down”

21-15-9

HSPU

Burpee- Box Jumps

1 Rope Climb

Before and After Rounds

Wednesday 

Strength

DB Row

8-8-8-8

2 Second Pause

Metcon

EMOM 16

Within 30 Second Window

4 Rounds

Max Cal Row

Max C2B

Max Alt DB Snatch (50#/35#)

Max KBS

Thursday

Strength

DB Deadlift

8-8-8-8

2 Second Pause

Metcon

“Francy”

5 Rounds

400m Run

15 Thrusters (95#/65#)

Friday

Strength

DB Bench Press

8-8-8-8

2 Second Pause

Metcon

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

HR Push-ups

DB GTOH (50#/35#)

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