Quote of the Week 4-3-2023
“No price is too high to pay for the privilege of owning yourself.”
NEWS
Welcome back friends! And welcome to a brand new month at the 631. LOTS of fun happening over the next few weeks. Our Strongman crew is competing, our home-grown bodybuilder Dom is competing, and we are gearing up hard for “Murph”! Spring is the best. Keep your eyes open for a new t-shirt drop this week- more in our Instagram stories.
PROGRAMMING
Here comes our Equeste Cycle- Squat Snatch, Squat Clean, Split Jerk, Pendlay Row, and Core. Check out your yearly training calendars to see how we are approaching this very fun oly cycle. Lots of EMOMs and banging metcons.
HERE WE GO FOLKS!
Monday
Strength
EMOM 10
3 Squat Snatch
Metcon
3 Rounds
400m Run
10 OHS (95#/65#)
10 Box Jumps
Tuesday
Strength
EMOM 10
3 Pendlay Row
Metcon
AMRAP 20
1 MU
5 Pull-ups
10 KBS
15 Doubles
1 Rope Climb
Wednesday
Strength
Core Circuit
Metcon
22-16-10
Alt Single DB Devils Press
T2B
Thursday
Strength
EMOM 10
3 Split Jerk
Metcon
1000/800m Row
50 Push Press (75#/55#)
30 HR Push-ups
10 Strict HSPU
Friday
Strength
EMOM 10
3 Squat Clean
Metcon
8-7-6-5-4-3-2-1
Cluster (135#/95#)
Burpees Over Bar