Quote of the Week 2-13-2023

“Go the extra mile. It’s never crowded.”

NEWS

Welcome back friends!  We have LOTS going on at the 631 don’t we?  The Open season launches this Saturday.  Bring your friends and family to share in some fun and exciting workouts (there will be food)!  We are also entering week two of our Nutrition Challenge.  Keep posting and emailing me guys- I LOVE the dialogue.    

PROGRAMMING

Week two of the Bestiari Cycle is upon us.  Heavy 3s all week- we have upped the percentages to really tax our Strength sessions this cycle.  Focus on perfect form and recovery since next we… WE PR!

LET’S GET AFTER IT!

Monday

Strength

Power Clean

3-3-3-3-3

Metcon

20-16-10

Alt DB Squat Clean & Jerk (50#/35#)

Burpee Over DB

KTE

Tuesday

Strength

Push Press

3-3-3-3-3

Metcon

8 Rounds

200m Run

8 DB Push Press (50#/35#)

4 Box Jumps

Wednesday 

Strength

Front Squat

3-3-3-3-3

Metcon

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Air Squats

Thursday 

Strength

DB Row

3-3-3-3-3

Metcon

3 Rounds

500m/ 400m Row

20 KBS

10 Renegade Rows (50#/35#)

Friday

Strength

DB Bench Press

3-3-3-3-3

Metcon

AMRAP 12

30 Doubles 

3 HSPU

3 Ring Dips

1 Power Snatch (AHAP) 

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