Quote of the Week 1-8-2024

“If you are irritated by every rub, how will you be polished?”

NEWS

Welcome back friends! Last week I began reaching out to each of you directly and boy, oh boy did my inbox get flooded with New Year’s resolutions and reasons some of you guys hate New Year’s resolutions. Thank you for the dialogue- it is so rewarding to be able to engage with each of you.

A few weeks back we posted about any interest in a training Sunday. We got back some very positive responses and I am happy to announce that when you talk, we listen. Stay tuned this week for a brand new program that I think will add tons of fun and value to our training year. 

PROGRAMMING

This week starts a classic 5×5 Strength split. We want to end all our traditional, compound movements at around 80%-85% of our working 1RM. This is a tall order but I know we are up for it. Use your Coaches! If you are unsure of your weights- ask. That’s what we are here for and that’s what we do. PS- don’t sleep on our Metcons this week, they look far easier than they are.

HERE WE GO!

Monday

Strength

Back Squat

5-5-5-5-5

Metcon

10-9-8-7-6-5-4-3-2-1

Power Cleans (CC)

Pistols x2

Sit-ups x3

Tuesday

Strength

Bench Press

5-5-5-5-5

Metcon

AMRAP 15

5 Hang Snatch (CC)

10 KBS

5 Ring Dips

10 Push-ups

5 HSPU

Wednesday

Strength

Pull-up

5-5-5-5-5

Metcon

1000m/800m Row

50 Pull-ups

30 Devils Press (CC)

Thursday

Strength

Deadlift

5-5-5-5-5

Metcon

4 Rounds

400m Run

30 Walking Lunges

3 Deadlifts (CC)

1 Rope Climb

Friday

Strength

Strict Press

5-5-5-5-5

Metcon

21-15-9

Burpee-Box Jump Overs

T2B

STOH (CC)

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