Quote of the Week 2-5-2024

“The human body is the best work of art.”

NEWS

Welcome back friends! I am going to be running a “Sunday Skills and Drills” seminar to better prepare us for this year’s Open. I am thinking doubles and squat cleans but let me know what you would want HERE. Please sign up beforehand- this is a free event but we will need attendance. I am excited to bring you guys one of these bad boys each month.

PROGRAMMING

Brand new month, brand new cycle- welcome to our Poseidon Cycle; Front Squat, DB Bench Press, Push Press, Power Clean, and DB Row. This will roll us straight into the 2024 OPEN. I am not sure how so many of you smoked me at last Thursday’s WOD so I figured I would give myself another chance with a banger Metcon this Thursday. Come in your girl shirt for Monday and let’s crush a “Cindy” PR.

LET’S GET AFTER IT!

Monday

Strength

Power Clean 

5-5-5-5-5

Metcon

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Air Squats

Tuesday

Strength

DB Bench Press

5-5-5-5-5

Metcon

9-7-5 

Power Snatch (CC AHAP)

21-15-9

Ring Dips

60-40-20

Doubles

Wednesday 

Strength

DB Row

5-5-5-5-5

Metcon

10 Rounds

100m Run

4 Hang Cleans (CC)

1 MU

Thursday

Strength

Front Squat

5-5-5-5-5

Metcon

21-18-15-12-9-6-3

Thrusters (45#/35#)

Sit-ups

Pistols

Friday

Strength

Push Press

5-5-5-5-5

Metcon

AMRAP 14

7 HSPU

7 Reverse Burpees

7 KBS

7 Burpees

1 Rope Climb

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