Quote of the Week 11-28-2022
“Now is the time to get serious about living your ideals”
NEWS
Welcome back friends! We are counting down to the last month of 2022 this week. To celebrate our holiday season, we will be holding our annual gym party at the Heritage Center this year. Food, drinks, friendship. Friday, December 9th at 5pm. Bring all the loved ones! Please see Coach Pinky to sign up.
PROGRAMMING
We are finishing out this cycle strong over the next few weeks. EMOMs for our Strength staying focused on our Olympic lifts. Tons of volume on our Metcons. These things are meant to be fast and FUN this week. And we have our Member of the Month WOD, “The Jojo” Wednesday!
LET’S CRUSH IT!
Monday
Strength
EMOM 7
3 Snatch Pulls
(AHAP)
EMOM 7
1 Squat Snatch
(AHAP)
Metcon
1-2-3-4-5-6-7-8-9-10
OHS (95#/65#)
Box Jumps
1 Rope Climb After
2,4,6,8,10 Rounds
Tuesday
Strength
EMOM 7
3 Wide Grip Bench
(AHAP)
EMOM 7
1 Bench Press
(AHAP)
Metcon
AMRAP 12
8 MBC
10 Push-ups
12 Sit-ups
Wednesday
Strength
EMOM 7
3 Push Press
(AHAP)
EMOM 7
1 Split Jerk
(AHAP)
Metcon
“The Jojo”
50 Cal Row
40 HSPU
30 Push Press (95#/65#)
20 Burpees
10 Devils Press (50#/35#)
Thursday
Strength
EMOM 7
3 Clean Pulls
(AHAP)
EMOM 7
1 Squat Clean
(AHAP)
Metcon
100m Run
10 Wallballs
200m Run
20 Wallballs
400m Run
40 Wallballs
200m Run
20 Wallballs
100m Run
10 Wallballs
Friday
Strength
EMOM 7
3 Pendlay Row
(AHAP)
EMOM 7
1 Hang Clean
(AHAP)
Metcon
4 Rounds
40 Doubles
20 KBS
10 Pull-ups