Quote of the Week 12-5-2022
“Happiness and freedom begin with a clear understanding, some things are within our control and some things are not.”
NEWS
Welcome back friends! Please join us this Friday for our annual Holiday Party! Friday, December 9th, 5 pm, at the Heritage Center in Mount Sinai. We have tons of food, drinks, and fun planned for you guys. Hope to see you all there.
PROGRAMMING
Hitting all sorts of EMOMs this week for our Strength. Stay tight- the weights are getting heavy. Time to show off the skills we have been working on for the past six weeks. We get to play with two Hero WODs this week too. “JT” is maybe the most frustrating workout since you will not be gassed, your pushing muscles will just quit. “Randy” is 75 Power Snatches and I decided to get spicy with it and add some sprints.
LET’S GET AFTER IT!
Monday
Strength
EMOM 8
2 Clean Pulls
(AHAP)
EMOM 4
1 Squat Clean
(AHAP)
Metcon
10 Thrusters (135#/95#)
20 Box Jumps
30 Air Squats
40 Cal Row
30 Air Squats
20 Box Jumps
10 Thrusters
Tuesday
Strength
EMOM 8
2 Push Press
(AHAP)
EMOM 4
1 Split Jerk
(AHAP)
Metcon
“JT”
21-15-9
HSPU
Ring Dips
Push-ups
Wednesday
Strength
EMOM 8
2 Pendlay Row
(AHAP)
EMOM 4
1 Hang Clean
(AHAP)
Metcon
20 Doubles
8 Hang Cleans (95#/65#)
8 Pull-ups
40 Doubles
8 Hang Cleans (135#/95#)
8 C2B
60 Doubles
8 Hang Cleans (155#/115#)
8 Bar MU
Thursday
Strength
EMOM 8
2 Wide Grip Bench
(AHAP)
EMOM 4
1 Bench Press
(AHAP)
Metcon
AMRAP 20
5 Bench Press (BW)
10 Burpees
15 Sit-ups
1 Rope Climb
Friday
Strength
EMOM 8
2 Snatch Pulls
(AHAP)
EMOM 4
1 Squat Snatch
(AHAP)
Metcon
“Running Randy”
10 Rounds
100m Run
7 Power Snatch (75#/55#)