Quote of the Week 2-27-2023
“You can’t climb the ladder of success with your hands in your pockets.”
NEWS
Welcome back friends! The Open is moving along nicely. Thanks to all who came down to join in the fun. This Saturday we wrap up and get to have our Ice Cream party! The week after we get our annual Dodgeball tournament- more on this in our next blog.
PROGRAMMING
Here comes partner week folks. Tons of volume but luckily it will be shared. Do your best to bring a friend to class this week- no drop-in fees ever. We are hitting our Member of the Month WOD this Tuesday for Sade “Bad A$$”. Also, prepare for our next cycle we are calling “Dimacari”. I will need your numbers on OHS, Close Grip Bench, DB Strict Press, Power Snatch, and Chin-up ASAP!
LET’S CRUSH IT PARTNERS!
Monday
Strength
DB Row
5-5-5-5-5 (Deload)
Metcon
With a Partner
AMRAP 20
5 Box Jumps
10 Alt DB Snatch (50#/35#)
5 Pull-ups
10 Back and Forth Med Ball Sit-ups Over Box
One Partner Works At A Time
Tuesday
Strength
Power Cleans
5-5-5-5-5 (Deload)
Metcon
“Bad A$$”
5 Rounds
200m Run
5 Devils Press (35#/20#)
10 DB Hang Cleans
Wednesday
Strength
DB Bench Press
5-5-5-5-5 (Deload)
Metcon
With A Partner
AMRAP 18
100m Run
5 Strict HSPU
3 Strict Ring Dips
1 Split Jerk (AHAP)
One Partner Works At A Time
Switch After Each Round
Thursday
Strength
Front Squat
5-5-5-5-5 (Deload)
Metcon
“Half TUDER”
For Time (with a Partner)
800m Run (together)
31 Push-Ups (each)
Then, 10 Rounds (switch after each round) of:
3 Deadlifts (135/95 lb)
3 Clean-and-Jerks (135/95 lb)
3 Front Squats (135/95 lb)
Then, perform:
31 Push-Ups (each)
800m Run (together)
Friday
Strength
Push Press
5-5-5-5-5 (Deload)
Metcon
With a Partner
Buy In: 25 Foot Handstand Walk
Or 50 HSPU
200 Box Jump Overs
150 KBS
100 GTOH (95#/65#)
75 Burpees Over Bar
50 Renegade Rows (50#/35#)
Cash Out: 25 Foot Handstand Walk
Or 50 HSPU