Quote of the Week 1-22-2024

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” 

NEWS

Welcome back friends! We are about to launch our first Sunday Steps meet-up. Hoping to see you there.

PROGRAMMING

Here comes the big numbers week- do we smell those PRs in the air? Let’s get heavy and finish out our Zeus Cycle on a high note. I have scaled back our Metcons this week to allow our central nervous systems to focus on the heavy stuff- but don’t sleep on them. Our girl WOD, “Barbara” is nothing short of awful. Enjoy!

HERE WE GO!

Monday

Strength

Bench Press

6-6-3-3-1-1

Metcon

21-15-9

HSPU

9-7-5

Power C&J (Heavy CC)

Tuesday

Strength

Back Squat

6-6-3-3-1-1

Metcon

1000m/800m Row

50 DB Thrusters (CC)

30 Devils Press

Wednesday 

Strength

Pull-up

6-6-3-3-1-1

Metcon

“Barbara”

5 Rounds For Time

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 minutes Rest

Thursday

Strength

Strict Press

6-6-3-3-1-1

Metcon

AMRAP 14

35 Doubles

7 Box Jumps

14 KBS

Friday

Strength

Deadlift

6-6-3-3-1-1

Metcon

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

Power Snatch (CC)

Walking Lunges x2

T2B

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