Quote of the Week 5-27-2024

“I’m Fergalicious (So delicious)

My body stay vicious

I be up in the gym, just workin’ on my fitness.”

– Fergie Ferg

NEWS

Welcome back friends! Sometimes you see a quote that speaks directly to your soul and is so meaningful you simply must share. Enjoy.

Okay, dead serious- MURPH FINAL CALL! 

PROGRAMMING

After Monday Murph we are using the rest of this cycle to deload, get a fun pump, and chill on our Metcons. Recovery week folks. Let’s go real hard on Monday and then regain our sanity from there.

LET’S GET AFTER IT!

Monday

Metcon

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Wear A Vest

Tuesday

Strength

DB Row

12-10-8-6-4-2 

Drop Set

Metcon

AMRAP 12

20 Doubles

6 Alt DB Snatch (CC)

8 DB Sit-ups

Wednesday 

Strength

DB Strict Press

12-10-8-6-4-2

Drop Set

Metcon

3 Rounds

500m/400m Row

21 KBS

12 HSPU

Thursday 

Strength

Deadlift

12-10-8-6-4-2

Drop Set

Metcon

Buy In: 400m Run

21-15-9

Burpee Over Bar

Deadlift (CC)

Toes to Bar

Cashout: 400m Run

Friday

Strength

Bench Press

12-10-8-6-4-2

Drop Set

Metcon

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

Box Jumps

C&J (CC)

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