Quote of the Week 5-6-2024

“The hard days are the best because that’s when champions are made, so if you push through, you can push through anything.”

NEWS

Welcome back friends! I was overwhelmed with the reception of two silly new t-shirt designs that I suppose you guys loved. So this means we will have some new shirts coming your way. Punk isn’t dead I guess. In the meantime- you can always grab our legacy designs at obsessed-threads.com

MURPH let’s go people!

PROGRAMMING

New month, new cycle. Time to get YUGE and juicy as we prepare for Murph. Big hypertrophy sets all month and this week I brought the ruckus to our Metcons. Prepare for the worst folks…

LET’S ROCK AND ROLL ON IT!

Monday

Strength

Pause Front Squats

8-8-8-8

Metcon

AMRAP 20

1 Round “Cindy”

1 Round “DT”

Cindy= 5 Pull-ups, 10 Push-ups, 15 Squats

DT= 12 Deadlifts (155#/105#), 9

Hang Power Cleans, 6 Push Jerks

Tuesday

Strength

Pause Bench Press

8-8-8-8

Metcon

21-15-9

HSPU

Power Snatch (CC)

Sit-ups x2

Wednesday 

Strength

Pause DB Row

8-8-8-8

Metcon

10 Rounds

100m Run

1 Burpee

2 Pull-ups

1 Burpee-Pull-up

Thursday 

Strength

Pause DB Strict Press

8-8-8-8

Metcon

EMOM 12

3 STOH (CC Heavy)

With remaining time

As many Doubles as possible 

Scored for Doubles 

Friday

Strength

Pause Deadlift

8-8-8-8

Metcon

“Karen”

150 Wallballs

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