Quote of the Week 2-6-2023

“Many of life’s failures are people who did not realize how close they were to success when they gave up”

NEWS

Welcome back friends!  And welcome to a new training cycle we are calling “Bestiari”.  Coach Melissa and I are working on ways to share some more powerful moments with our Community.  If you haven’t yet, we invite you to sign up for our PRIVATE FACEBOOK GROUP.  

We are also launching our 21 Day Nutrition Kick-Start Monday.  Expect an email a day from me encouraging healthy eating habits and different ways to share your progress.  Lastly, the OPEN starts next week- get on our Facebook Group for the info and fun.    

PROGRAMMING

Here comes week one of Bestiari.  You all should have reached out for your custom periodization numbers from me- if not DO THAT NOW!  Front Squat, DB Bench Press, DB Rows, Power Cleans, and Push Press oh my!  I am so ready to crush Thursday’s WOD.

HERE WE GO!

Monday

Strength

Front Squat

5-5-5-5-5

Metcon

800m Run

50 Thrusters (45#/35#)

30 T2B

Tuesday

Strength 

DB Bench Press

5-5-5-5-5

Metcon

AMRAP 14

7 KBS

7 Ring Dips

7 Box Jumps

Wednesday 

Strength

DB Row

5-5-5-5-5

Metcon

Buy In: 50 Doubles

21-15-9

Pull-ups

9-7-5

Hang Snatch (135#/95#)

Cash Out: 50 Doubles 

Thursday

Strength

Power Clean

5-5-5-5-5

Metcon

10-9-8-7-6-5-4-3-2-1

Power Cleans (135#/95#)

Lunges x2

Sit-ups x2

Friday

Strength

Push Press

5-5-5-5-5

Metcon

3 Rounds

20 Cal Row

15 HSPU

10 Alt DB Snatch (50#/35#) 

Share