Quote of the Week 1-15-2024

“Discipline is the bridge between goals and accomplishments.”

NEWS

Welcome back friends! My new email outreach is giving me lots of new ideas for us. Thank you for the dialogue. This week I dropped our new program- Sunday Steps. Sign up and let’s journey together. 

PROGRAMMING

Here comes a week full of heavy 3s. Looking to finish around 90-95% of our current working 1RM. Hero WOD Monday for MLK day, Girl WOD Tuesday. We are going to be pushing this week for sure. 

LET’S GET AFTER IT!

Monday

*9am and 5pm Only*

Strength

Pull-up

3-3-3-3-3

Metcon

“MLK DAY”

With a Partner or Alone

63 Cleans (95#/65#)

64 Wall Ball Shots

64 Pull-Ups

65 KBS

68 Front Squats

Tuesday

Strength

Back Squat

3-3-3-3-3

Metcon

“Angie”

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

Wednesday

Strength

Bench Press

3-3-3-3-3

Metcon

AMRAP 15

5 Box Jumps

7 T2B

9 HR Push-ups

100m Run

Thursday

Strength

Deadlift

3-3-3-3-3

Metcon

3 Rounds

45 Doubles

15 Squat Cleans (CC)

10 Thrusters

Friday

Strength

Strict Press

3-3-3-3-3

Metcon

21-15-9

HSPU

Burpees Over Bar

Push Press (CC)

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