Blog Week of 10-6-2025

Quote of the Week 10-6-2025

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“Believe you can, and you're halfway there”

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NEWS

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Welcome back friends! 

WOD-O-WEEN. 

PUNK ROCK RUN FOR MENTAL HEALTH. 

Enough said!

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PROGRAMMING

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This week we are blending strength, stability, and hypertrophy with pause sets of 8. You WILL be sore. Embrace this and make sure we walk out of each session with a sleeve-filling pump. Our Metcons are a great mix of weightlifting, gymnastics, and cardio movements so get ready to rock and roll. 

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HERE WE GO!

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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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