Quote of the Week 11-27-2023

“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.”

NEWS

Welcome back friends! Hope you guys were able to take advantage of our Black Friday sale. If you would like the links please DM me and I will hook you up!

PROGRAMMING

Partner week and boy, oh boy we are going for it. These are straight up endurance tests all week. Bring a friend and trauma-bond with us. 

HERE WE GO PARTNERS!

Monday

Metcon

“Partner Lumberjack 20”

20 Deadlifts (275#/185#)

400m Run

20 KBS 

400m Run

20 OHS (115#/75#)

400m Run

20 Burpees

400m Run

20 CTB

400m Run

20 Box Jumps

400m Run

20 DB Squat Cleans 45#/35#)

400m Run

*Share Workload As Desired*

Tuesday

Metcon

With A Partner

50-40-30-20-10

Back and Forth Wallballs

You Go I Go Burpees

Wednesday 

Metcon

Partner “Helen”

6 Rounds

400m Run

21 KBS

12 Pull-ups

*All Runs Done Together*

*Partners Alternate 

Rounds of KBS/Pull-ups*

Thursday 

Metcon

With a Partner 

50 Power Snatch (135#/95#)

*Must Alternate 1 Rep at a time*

100 Walking Lunges 

*Alternate Sets of 10*

200 Sit-ups

*Alternate Sets of 20*

300 Double Unders

*Alternate Unbroken Sets*

200 Sit-ups

*Alternate Sets of 20*

100 Walking Lunges

*Alternate Sets of 10*

50 Power Snatch

*Must Alternate 1 Rep at a time*

Friday

Metcon

Partner 1

8 Thrusters (95/65) 

8 Bar Facing Burpees

Partner 2

Max Cal Row

-Accumulate 200 calories as fast as possible

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