Blog Week of 1-20-2025

Quote of the Week 1-20-2025

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“Action is the foundational key to all success.”

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NEWS

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Welcome back friends! Pushing you all to sign up for TRACK our new app. Keep track of your PRs, your Metcons, get private programming, quotes of the day, custom leader-boards, and so much more. We will all be on this soon so hop on the deal now!

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PROGRAMMING

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PR week folks let’s make it happen! Take your time- start around 50% of your one rep max and add from there. We want to go all out this week getting hefty hefty hefty. Metcons are no joke- drink your water.

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HERE WE GO!

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Monday

Strength

15 Mins Establish

1RM Bench Press

Metcon

AMRAP 12

5 Hang C&J (CC) 

30 Doubles

5 Strict HSPU

10 KBS

Tuesday

Strength

15 Mins Establish 

1RM Weighted Pull-up

Metcon

“Barbara”

5 Rounds

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

3 Minute Rest

Wednesday 

Strength

15 Mins Establish 

1RM Deadlift

Metcon

21-15-9

Deadlift (CC) 

Box Jumps

Cal Row

Thursday

Strength

15 Mins Establish 

1RM Strict Press

Metcon

3 Rounds

400m Run

10 Reverse Burpees

20 Alt DB Snatch (CC) 

1 Rope Climb

Friday

Strength

15 Mins Establish 

1RM Back Squat

Metcon

8 Rounds

3 DB Squat Cleans (CC) 

6 DB Thrusters

60 Feet Farmers Carry

3 Strict T2B

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