Quote of the Week 6-17-2024

“Enduring means accepting. Accepting things as they are and not as you would wish them to be, and then looking ahead, not behind.”

NEWS

Welcome back friends! I just wanted to take a moment this week to shout out our world class Strongman crew. I am SO damn proud of these guys and gals. Big Mike and Marty running a tight ship- feels like we are competing every month somewhere. As most of you guys know- when we go compete we TAKE OVER. Strongman is included in your tuition so GIVE IT A TRY! It truly is for everyone.

PROGRAMMING

Competition Metcon week. Get ready to PUSH. This will test where we are at in a big way. Say your prayers and take your vitamins kids. 

LET’S CRUSH IT!

Monday

Strength

10 Mins

Build to Metcon Barbell Complex

Metcon

“Macho Mile”

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (155#/105#)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Tuesday

Strength

10 Mins

Build to Metcon Cluster

Metcon

“The Mer”

AMRAP 30

5 Clusters (CC)

100m Run

10 Sit-ups

10 Box Step-ups

Wednesday – 9 AM ONLY*

Strength

10 Mins

Core Circuit 

Metcon

“Whole Lotta Linchpin”

3 Rounds

80 Double-unders 

30 HR Push-ups

30 Pull-ups

30 HSPU

20 Knees-to-elbows, strict

Thursday 

Strength

10 Mins

Build to Metcon DB Deadlift 

Metcon

“Monster Mash”

5 Rounds 

8 DB Deadlifts (AHAP)

8 Burpees Over DB

2 Rope Climbs 

2 Minutes Rest

3 Rounds 

20 Alt DB Power Snatch (CC)

10 Reverse Burpees

2 Minutes Rest

4 Rounds

30 Double OH DB Lunges (CC) 

30 Air Squats

Friday

Strength

10 Mins

Build to Metcon MU

Metcon

“More Mayhem”

4 Rounds

6 MU (Bar or Ring Must Alternate Each Round)

500m Row

Rest 2 Minutes

4 Rounds

10 Burpee Box Jump Overs

6 MU (Bar or Ring Must Alternate Each Round)

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