Blog Week of 11-3-2025

Quote of the Week 11-3-2025

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"Run when you can, walk if you have to, crawl if you must; just never give up."

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NEWS

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Welcome back friends! PUNK ROCK RUN 2025- lots of you guys have signed up already so thank you. For those that have not…the time is now.

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PROGRAMMING

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New month, new cycle. Welcome to our Hermes Cycle- OHS, Close Grip Bench Press, Power Snatch, Push Press, and Chin-ups. This is going to be approached with a traditional strength training periodization, but we are hitting some less than common moves. We will be sore.  

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LET’S HIT IT HARD!

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Monday

Strength

Push Press

5-5-5-5-5

Metcon

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

Strict HSPU

MU

Strict Ring Dips

Tuesday

Strength

OHS

5-5-5-5-5

Metcon

10 Rounds

100m Run

5 OHS (75#/55#)

Wednesday 

Strength

Close Grip Bench

5-5-5-5-5

Metcon

AMRAP 14

7 Box Jumps

7 Odd Object to Shoulder

7 KBS

21 Doubles

Thursday 

Strength

Chin-ups

5-5-5-5-5

Metcon

1000m/800m Row

40 Renegade Rows (35#/20#)

30 Pull-ups

20 Alt DB Snatch

10 Single Arm Devils Press 

5 Rope Climbs

Friday

Strength

Power Snatch

5-5-5-5-5

Metcon

21-15-9

Deadlifts (CC) 

Burpees Over Bar

Wallballs

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