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)