Blog Week 2-24-2025

Quote of the Week 2-24-2025

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“No man is more unhappy than he who never faces adversity”

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NEWS

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Welcome back friends! We are in the full swing of recruitment for our first ever Community Cup. There is still plenty of time to SIGN UP. Our Draft was an absolute BLAST last Friday- I feel unbelievably blessed to have such an amazing and supportive community believing in the vision. I hope you are all as excited as I am to completely CRUSH these next few weeks together!

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PROGRAMMING

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To best prepare us for the rigors of the Community Cup we have programmed Partner Week! Everyone’s favorite. No Strength just Metcons- All go, no show. Clearly, the volume is absolutely nuts which means recovery is a must. Sleep, drink your water, eat your protein. 

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LET’S GET AFTER IT!

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Monday

Metcon

Partner Mash

80 Wall ball shots 20/14

60 Push-ups

40 Pistols, alternating legs

20 Overhead Squats 155/105

2 Rounds for time:

25 Deadlifts 245/165

75 Sit-ups

25 HSPU

4 Rounds:

20 Alt DB Snatch (CC)

30 Doubles

Share All Workload as Desired

Tuesday

Metcon

Partner Mash

10 Rounds for time of:
9 DB Clean & Jerks (CC)
5 Muscle-ups
6 Rounds for time of:
50 Double-unders
10 Overhead Squats (CC)
For time:
800m Heavy Carry

Partners Alternate When Object Drops

Share All Workload as Desired

Wednesday 

Metcon

Partner Mash

6 Rounds for time of:
20 Burpees
10 Ring Dips
1 Rope Climb
2 Rounds for time of:
800m run (Together)
20 Bar-facing Burpees
20 Push Press (CC)
6 Rounds for time of:
10 Deadlifts (CC Heavy)
15 Toes-to-bar

Partners Must Alternate Rounds

Thursday

Metcon

Partner Mash

AMRAP 45

1 Round “Mary”

1 Round “DT”

“Mary”- 5 HSPU, 10 Pistols, 15 Pull-ups

“DT”- 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks (CC) 

Partners Must Alternate Rounds

Friday

Metcon

Partner Mash

10 Rounds
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings
8 Rounds
200m Run
100m DB Farmers Walk
8 DB C&J
6 Rounds
12 DB Thruster

6 Box Jumps 

1 Rope Climb

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