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

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