Quote of the Week 5-13-2024

“We must test ourselves daily. We must make courage a habit. We must remind ourselves who’s in charge.”

NEWS

Welcome back friends! We are a little over two weeks out from MURPH– It is time to sign up. This year should be our biggest and best ever with tons of sponsors including C4, cold plunges, saunas, and our traditional silly fun. BUT I NEED YOUR HELP!  Sign up and tell your friends about the party.

PROGRAMMING

Our Murph prep brings us a vested week, oh my. Every day but Wednesday we are wrestling with some vested WODs focusing on bringing up our gymnastics volume. The goal is to crush Murph this year folks. Standard three sets of ten bodybuilding juiciness for our Strength should set us up nicely for growth. 

HERE WE GO!

Monday

Strength

Front Squat

10-10-10

Metcon

30-25-20-15-10

Wallballs

20-18-16-14-12

Pistols

10-8-6-4-2

Box Jumps

*Wear A Vest*

Tuesday

Strength

DB Row

10-10-10

Metcon

3 Rounds

400m Run

10 Pull-ups

15 Push-ups

20 KBS

*Wear A Vest*

Wednesday 

Strength

Deadlift

10-10-10

Metcon

AMRAP 15

1 Power Snatch (AHAP)

2 OHS

3 Power Cleans

4 Thrusters

5 Deadlift 

20 Doubles

Thursday

Strength

Bench Press

10-10-10

Metcon

2 Rounds

800m Row

20 T2B

10 Strict Dips

*Wear A Vest*

Friday

Strength

DB Strict Press

10-10-10

Metcon

9-15-21

DB Hang Power Cleans (CC)

Burpees Over DBs 

*Wear A Vest*

Share