Blog Week of 10-23-2023

Quote of the Week 10-23-2023

“You can either suffer the pain of discipline or the pain of regret.” 

NEWS

Welcome back friends! Boy, oh boy did I get a LOT of feedback about our announcement in last week’s blog. A bunch of people outside our community reached out as well. Apparently our “Monster Mash” has become somewhat infamous in the area. Here is what I would like to do- all current members please invite a friend to try our Mash out on Saturdays. Free drop-in and I will make certain everything is scaled to any level. Let’s show people how much fun we have on Saturday morning!

PROGRAMMING

Hypertrophy week again- sets of 10. Done right, these can be super miserable and that is the intention here. “Kelly” Thursday is easily the worst of the girls. Let’s try to enjoy it!

LET’S GET IT!

Monday

Strength 

Deadlift

10-10-10

Metcon

21-15-9

Deadlift (225#/155#)

Ring Dips

Tuesday

Strength

DB Row

10-10-10

Metcon

1000m/800m Row

50 KBS

40 Pull-ups

30 Devils Press (35#/20#)

Wednesday

Strength

DB Bench Press

10-10-10

Metcon

AMRAP 20

5 HSPU

10 T2B

15 HR Push-ups

30 Doubles

Thursday

Metcon

“Kelly”

5 Rounds

400m Run

30 Box Jumps

30 Wallballs

Friday

Strength

Strict Press

10-10-10

Metcon

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

Power Cleans (95#/65#)

Burpees Over Bar