Quote of the Week 1-30-2023
“If you want something you’ve never had, you must be willing to do something you’ve never done.”
NEWS
Welcome back friends! My goodness, we are about to hit a brand new month this week. Lots of fun planned in February including our Polar Bear Plunge run by “Homerun” Tim, our 21 Day Nutrition Kick-Start, and THE OPEN! Sign up HERE for our Nutrition Kick-Start which is a 21 day email campaign designed to nudge us all towards healthy eating habits. I am looking forward to chatting with you all daily on this!
PROGRAMMING
Here comes the last week of our Andal Cycle- EMOM 10 all week with singles. Next week begins our Bestiari Cycle- PLEASE….email me your current maxes on Front Squat, DB Bench Press, Push Press, Power Clean, DB Row so I can build out your plans now. We are hitting our Member of the Month WOD Tuesday and a girl workout Wednesday so plan accordingly.
LET’S GET AFTER IT!
Monday
Strength
EMOM 10
1 Bench Press
Metcon
AMRAP 12
5 Hang C&J (95#/65#)
30 Doubles
5 Strict HSPU
10 KBS
Tuesday
Strength
EMOM 10
1 Deadlift
Metcon
“The Sandy Cruz”
21-15-9
Deadlift (225#/155#)
Box Jumps
Cal Row
Wednesday
Strength
EMOM 10
1 Weighted Pull-up
Metcon
“Barbara”
5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
3 Minute Rest
Thursday
Strength
EMOM 10
1 Strict Press
Metcon
3 Rounds
400m Run
10 Burpee Box Jump Overs
20 Alt DB Snatch (50#/35#)
Friday
Strength
EMOM 10
1 Back Squat
Metcon
8 Rounds
3 DB Squat Cleans (50#/35#)
6 DB Thrusters
60 Feet Farmers Carry
3 Strict T2B