Blog Week of 11-13-2023

Quote of the Week 11-13-2023

“The secret of getting ahead is getting started.”

NEWS

Welcome back friends! New shirts are available at the gym now. I am not printing another round of these bad boys so get them while you can. DM us to reserve your size. Also…

TURKEY TROT 2023

PROGRAMMING

Week two and we are hitting 3s. We have some longer WODs this week but our sprint is one of my favorites- “Jackie”! We are going ALL OUT on this one. Let’s see what we are made of. 

HERE WE GO!

Monday

Strength

Power Snatch

3-3-3-3-3

Metcon

30-20-10

Alt DB Power Snatch (50#/35#)

DB Box Step-ups

Sit-ups 2x

Tuesday

Strength

Close Grip Bench Press

3-3-3-3-3

Metcon

AMRAP 20

200m Run

5 Ring Dips

10 HR Push-ups

15 KBS

20 Second Plank

Wednesday

Strength

OHS

3-3-3-3-3

Metcon

“Jackie”

1000m Row

50 Thrusters (45#/35#)

30 Pull-ups

Thursday

Strength

Push Press

3-3-3-3-3

Metcon

5 Rounds

30 Doubles

10 HSPU

5 Push Press (95#/65#)

1 Rope Climb

Friday

Strength

Chin-ups

3-3-3-3-3

Metcon

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

MBC

T2B