Quote of the Week 1-29-2024

“You’re only one workout away from a good mood.”

NEWS

Welcome back friends! Last week we had our first Sunday Steps session and not only was it physically challenging, we got into some deep philosophical stuff…unsure if that’s a good thing or not. It reminded me of why I started the gym in the first place. We are all so desperate for meaningful connections and historically humans have always bonded over movement and shared experiences. I am hopeful for what the future of these walks will bring. Sign up HERE for all the info.

PROGRAMMING

Last week of the Zeus cycle and it is a butt-kicker. Our Strength work is all HEAVY singles and our Metcons are unapologetic. Say your prayers and eat your vitamins kids- we got a hell of a week ahead. 

LET’S GET AFTER IT!

Monday

Strength

EMOM 10

1 Deadlift AHAP

Metcon

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

Cleans (CC)

KB Box Step Ups

KBS

Tuesday

Strength

EMOM 10

1 Bench Press AHAP

Metcon

AMRAP 20

100m Run

10 HR Push-up

5 Ring Dips

1 Rope Climb

Wednesday

Strength

EMOM 10

1 Pull-up AHAP

Metcon

Buy In: 30/20 Cal Row

5 Hang Snatch (CC Heavy)

9 MU

5 Hang Snatch

15 CTB

5 Hang Snatch

21 Pull-ups

Cash Out: 30/20 Cal Row

Thursday

Strength

EMOM 10

1 Back Squat AHAP

Metcon

50 Wallballs

50 Doubles

40 Walking MedBall Lunges

50 Doubles

30 MBC

50 Doubles

20 MedBall Squats

50 Doubles

10 Wallballs

Friday

Strength

EMOM 10

1 Strict Press AHAP

Metcon

21-15-9

HSPU

Devils Press (CC)

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