Blog Week of 10-9-2023

Quote of the Week 10-9-2023

“The best is yet to come.”

NEWS

Welcome back friends! WOD-O-WEEN is this Saturday and I have a pretty damn big announcement for that day. Sign up is free- come be a part of the best community ever and hear what I have to say. After the comp, Brandi and Eddie have been kind enough to offer up their home for a BBQ! We are going potluck style so everybody please bring something to share. Details on the whiteboard all this week.

PROGRAMMING

Here comes a burner of a week focused on growing those muscles. Pause 8s are actually a miserable thing that I love so much. Initiate the movement with the working muscle, take it through the full range, squeeze that bad boy like it owes you money. We are growing folks!

LET’S GET AFTER IT!

Monday

Strength

Pause DB Bench Press

8-8-8-8

Metcon

21-15-9

HSPU

Doubles x2

Ring Dips

Tuesday

Strength

Pause Deadlift

8-8-8-8

Metcon

“Grace”

30 C&J (135#/95#)

Wednesday

Strength

Pause Strict Press

8-8-8-8

Metcon

6 Rounds

200m Run

12 HR Push-ups

8 Alt DB Snatch (50#/35#) 

Thursday

Strength

Pause Back Squat

8-8-8-8

Metcon

1000m/800m Row

50 Wallballs

30 T2B

10 Bar MU

Friday

Strength

Pause DB Row

8-8-8-8

Metcon

AMRAP 15

100m Farmers Carry (50#/35#)

10 Box Jumps

10 KBS

1 Rope Climb