Quote of the Week 5-15-2023
“Step out of your comfort zone and face your fears. Growth takes place when you are challenged, not when you are comfortable.”
NEWS
Welcome back friends! MURPH. Enough said.
PROGRAMMING
Here comes week two of our hypertrophy cycle and a big vested Metcon week. Clearly, we are preparing for a killer “Murph” celebration WOD. Focus on getting a big pump during our Strength sessions and pushing yourself hard in the Metcons.
HERE WE GO 631!
Monday
Strength
DB Strict Press
10-10-10+
Lateral Raises
10-10-10+
Metcon
AMRAP 12
9 Devils Press (50#/35#)
6 DB Push Press
3 Strict Dips
1 Rope Climb
Wear A Vest
Tuesday
Strength
DB Row
10-10-10+
DB Biceps Curls
10-10-10+
Metcon
Buy In: 5 Burpees Over Rower
21 Cal Row
15 C2B
9 Power Snatches (135#/95#)
15 C2B
21 Cal Row
Cash Out: 5 Bar MU
Wear A Vest
Wednesday
Strength
RDL Deadlift
10-10-10+
Split Squat
10-10-10+
Metcon
2 Rounds
800m Run
30 MBC-Wallballs
Wear A Vest
Thursday
Strength
Bench Press
10-10-10+
DB Fly
10-10-10+
Metcon
10 Rounds
5 HR Push-ups
5 KBS
5 T2B
Wear A Vest
Friday
Strength
Front Squat
10-10-10+
Barbell Calf Raise
10-10-10+
Metcon
10-9-8-7-6-5-4-3-2-1
Thrusters (45#/35#)
Sit-ups x2
Doubles x3
Wear A Vest