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

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