Quote of the Week 2-26-2024

“If you want something you’ve never had, you must be willing to do something you’ve never done.”

NEWS

Welcome back friends! We are almost to March and we have LOTS of fun things planned in the upcoming months. The Open is about to go down, new construction will begin soon, and we are just overall moving into a spring season with the gym. Thank you all for being a part of it!

PROGRAMMING

Here we go- since we will be forced to skip our Saturday Mash WODs due to the Open workouts, I have decided to go ALL OUT and give you guys a week of partner Mash. This week is…ridiculous. Use your partner and your Coaches or you will not make it through. Multiple instances of doubles and OHS and all sorts of challenging movements that MUST be shared. Hope you say your prayers and take your vitamins kids. 

LET’S GET AFTER IT!

Monday

Metcon

Partner Mash

80 Wall ball shots 20/14

60 Push-ups

40 Pistols, alternating legs

20 Overhead Squats 155/105

2 Rounds for time:

25 Deadlifts 245/165

75 Sit-ups

25 HSPU

4 Rounds:

20 Alt DB Snatch (CC)

30 Doubles

Share All Workload as Desired

Tuesday

Metcon

Partner Mash

10 Rounds for time of:
9 DB Clean & Jerks (CC)
5 Muscle-ups
6 Rounds for time of:
50 Double-unders
10 Overhead Squats (CC)
For time:
800m Heavy Carry

Partners Alternate When Object Drops

Share All Workload as Desired

Wednesday 

Metcon

Partner Mash

6 Rounds for time of:
20 Burpees
10 Ring Dips
1 Rope Climb
2 Rounds for time of:
800m run (Together)
20 Bar-facing Burpees
20 Push Press (CC)
6 Rounds for time of:
10 Deadlifts (CC Heavy)
15 Toes-to-bar

Partners Must Alternate Rounds

Thursday

Metcon

Partner Mash

AMRAP 45

1 Round “Mary”

1 Round “DT”

“Mary”- 5 HSPU, 10 Pistols, 15 Pull-ups

“DT”- 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks (CC) 

Partners Must Alternate Rounds

Friday

Metcon

Partner Mash

10 Rounds
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings
8 Rounds
200m Run
100m DB Farmers Walk
8 DB C&J
6 Rounds
12 DB Thruster

6 Box Jumps 

1 Rope Climb

Partners Must Alternate Rounds

Share