Quote of the Week 4-22-2024

“Allow yourself the opportunity to get uncomfortable.”

NEWS

Welcome back friends! All I have to say this week is that MURPH sign up is LIVE.  Let’s GO PEOPLE!

PROGRAMMING

Here comes a big PR week. Spend the full 15 minutes allotted to really dig into each Strength movement. Go heavy. We have one of my favorite girls this week, “Jackie” which should be an all out sprint. Time to find out what we are made of.

HERE WE GO FOLKS!

Monday

Strength

15 Mins PR

Squat Snatch

Metcon

9-7-5

Squat Snatch (CC)

Bar MU

30-30-30

Air Squat

Tuesday

Strength

15 Mins PR

Split Jerk

Metcon

AMRAP 15

1 C&J (AHAP)

5 HSPU

10 HR Push-ups

15 Doubles

Wednesday 

Strength

15 Mins PR

Pendlay Row

Metcon

“Jackie”

1000m Row

50 Thrusters (45#/35#)

30 Pull-ups

Thursday

Strength

Core Circuit 

Metcon

6 Rounds

200m Run

6 Burpee-T2B

6 KBS

Friday

Strength

15 Mins PR

Squat Clean

Metcon

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

Power Cleans (CC)

Box Jumps

Share