Quote of the Week 12-12-2022
“Use your time wisely and take action today.”
NEWS
Welcome back friends! Thank you all for an amazing Holiday Party last Friday. I always have so much fun with our fit family. Keep your eye out for our calendar of events for 2023 in the upcoming weeks.
PROGRAMMING
Welcome to the last week in our Olympic lifting cycle. I am so proud of all the gains you guys have achieved. We are smashing 10 minute EMOMs all week with our heavy Oly moves. We are also up against some serious Metcons…you guys have seen “Krannie” before and I can’t wait to get another chance at her. Next week expect to get WILD with Metcons only. Then, in the new year, we are hitting a Back to Basics cycle. Every current in-house Athlete will get their very own custom periodization plan. LOTS of good things to look forward to in 2023.
HERE WE GO FRIENDS!
Monday
Strength
EMOM 10
1 Squat Snatch
AHAP
Metcon
“Krannie”
50-40-30-20-10
Wallballs
Doubles
Sit-ups
Tuesday
Strength
EMOM 10
1 Split Jerk
AHAP
Metcon
27-21-15-9
Push Press (95#/65#)
Box Jumps
KTE
Wednesday
Strength
EMOM 10
1 Squat Clean
AHAP
Metcon
AMRAP 14
40 Air Squats
30 Pistols
20 MBC
1 Cluster (BW)
Thursday
Strength
EMOM 10
1 Bench Press
AHAP
Metcon
6 Rounds
50m DB Farmers Walk (50#/35#)
8 Strict HSPU
6 Strict Ring Dips
4 Devils Press
Friday
Strength
EMOM 10
1 Hang Clean
AHAP
Metcon
1000m Row
50 Hang Clean (95#/65#)
30 CTB