Quote of the Week 6-5-2023
“The person you are becoming is more important than the person you have been.”
NEWS
Welcome back friends! And welcome to a new month at your favorite gym. Lots of fun planned this month. I also wanted to give you guys many thanks for a 200+ person “Murph”. More on this in next week’s blog. Please all give a special shout out to our Strongman crew who competed at nationals in Texas this Saturday. We are all so proud of you guys!
PROGRAMMING
Here comes all the conditioning we are calling our Hoplomus Cycle. Expect to hit Air Squat, Push-up, Pull-up, DB Snatch, DB C&J, Mile Run, and 1000m Row like crazy. For this week’s girl we are up against the worst…”Kelly”. This is NO JOKE. Feel free to scale this down to “Kel” which is just three rounds. Please do your best to make it to Monday and Thursday to establish your baselines since we will use these times in future weeks along this cycle. Time to get ripped for summer guys.
LET’S HIT IT HARD FOLKS!
Monday
Strength
Establish Baseline
1 Mile Run
Metcon
8 Rounds
100m Run
3 Burpees Over Bar
1 DB Power Clean (AHAP)
Tuesday
Strength
Tabata Pull-ups
8 Sets
Metcon
AMRAP 15
5 Pull-ups
10 KBS
15 Sit-ups
20 Doubles
Wednesday
Strength
Tabata Air Squats
8 Sets
Metcon
“Kelly”
5 Rounds
400m Run
30 Box Jumps
30 Wallballs
Thursday
Strength
Establish Baseline
1000m Row
Metcon
50/40 Cal Row
40 T2B
30 Devils Press (50#/35#)
20 Reverse Burpees
10 Bar MU
Friday
Strength
Tabata Push-ups
8 Sets
Metcon
22-16-10
HSPU
Alt DB Snatch (50#/35#)