Blog Week of 10-16-2023

Quote of the Week 10-16-2023

“Thinking will not overcome fear but action will…”

NEWS

Welcome back friends! So what did you think of my announcement at WOD-O-WEEN? Let me know.

PROGRAMMING

Big week for getting big. Our Strength looks like four sets of eight reps but that last set we are hitting a drop set TO FAILURE. Failure means we can not successfully complete another good rep. Ask yourself- are you working out hard enough? If there was a gun to your head could you get another rep? I think people overestimate how many calories cardio burns but grossly underestimate how many calories a set like this eats up. Taking a set to complete failure the way we are doing this week is your greatest opportunity to spark growth. For me, it is also an extremely meditative practice, one where you can be completely focused on a single objective. You will be fully connected mind and body and if you do these damn things right you will feel absolutely amazing after!

LET’S SMASH IT FOLKS!

Monday

Strength

Strict Press

8-8-8-8+

Metcon

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

HSPU

Hang Power Cleans (95#/65#) 

Tuesday

Strength

Back Squat

8-8-8-8+

Metcon

50 DB Step-ups (35#/20#)

50 DB Thrusters

50 Devils Press

50 DB Walking Lunges

Wednesday

Strength

DB Row

8-8-8-8+

Metcon

10 Rounds 

100m Run

5 Pull-ups

3 CTB

1 Bar MU

Thursday

Strength

DB Bench Press

8-8-8-8+

Metcon

AMRAP 16

7 Burpees

1 Rope Climb

7 T2B

21 Doubles

Friday

Strength

Deadlift

8-8-8-8+

Metcon

21-15-9-15-21

Calorie Row

KB Goblet Squats

KBS