Blog Week of 10-5-2026

Quote of the Week 10-5-2026

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“Dig within. The source of good is always ready to rise”

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NEWS

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Welcome back friends! We have only two agenda items this week;

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Punk Rock Run- sign up immediately.

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WOD-O-WEEN- LFG. 

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PROGRAMMING

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Big hypertrophy week coming up with pause sets in the 8 rep range. This is TAXING ladies and gents. Initiate the movement with the intended working muscle, pause for a full two count, take it through the full range of motion, and squeeze it like it owes you money. Time to go to work. 

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LET’S HIT IT!

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Monday

Strength

Strict Press

8-8-8-8-8

2 Second Pause

Metcon

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

HSPU

Box Jumps

3-3-3-3-3-3-3-3-3-3

DB STOH

Tuesday

Strength

DB Row

8-8-8-8-8

2 Second Pause

Metcon

“Eikcaj” 

30 Pull-ups 

50 Thrusters (45#/35#)

1000m Row 

Wednesday 

Strength

Deadlift

8-8-8-8-8

2 Second Pause

Metcon

21-15-9

Power Cleans (CC Heavy)

Sit-ups x2

Doubles x3

Thursday

Strength

DB Bench Press

8-8-8-8-8

2 Second Pause

Metcon

100m Run

10 Ring Dips

200m Run

20 HR Push-ups

400m Run

Directly Into

3 Rounds

12 Burpees

200m Run

Friday

Strength

Back Squat

8-8-8-8-8

2 Second Pause

Metcon

Buy In: 100 Walking Lunges

9-7-5-9-7-5

OHS (AHAP)

Strict T2B

Cash Out: 50 Wallballs 

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