Blog Week of 2-10-2025

Quote of the Week 2-10-2025

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“It does not matter what you bear, but how you bear it.”

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NEWS

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Welcome back friends! If you can’t tell already I am DAMN excited for the first ever Community Cup. We have our Team Coaches set and the next step is the Draft- you want to clear your calendars and make this. You all should have been emailed our info-graphic outlining our plans, if you need a copy EMAIL ME HERE. This is going to be a banging fun time and a new tradition at the 631. 

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SIGN UP FOR THE CUP!

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PROGRAMMING

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Big 3s all week- happens to be my favorite week. Our Metcons are meant to hit you hard. If we are planning on hitting PRs next week (and of course we are) we need a big focus on recovery. Sleep, drink water, eat protein, and chill. If possible we would have one hour in the gym absolutely crushing it savage style with the other 23 hours chilling out in parasympathetic ways. Hard training demands hard recovery so…

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LET’S HIT IT HARD!

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Monday

Strength

Push Press

3-3-3-3-3

Metcon

21-15-9

HSPU

9-7-5

STOH (CC Heavy)

50-30-10

Doubles

1-1-1

Rope Climbs

Tuesday

Strength

Power Clean

3-3-3-3-3

Metcon

21/18 Cal Row

15 Power Cleans (CC)

9 MU

15 Power Cleans

21/18 Cal Row

Wednesday 

Strength

DB Bench Press

3-3-3-3-3

Metcon

6 Rounds

200m Run

5 T2B

5 Ring Dip

5 HR Push-ups

Thursday

Strength

DB Row

3-3-3-3-3

Metcon

AMRAP 12

4 Hang Snatch (CC)

8 Pull-ups

4 Box Jumps

2 Strict Pull-ups

Friday

Strength

Front Squat

3-3-3-3-3

Metcon

AMRAP 18

40 Air Squats

30 Lunges

20 Sit-ups 

10 Burpees

1 Cluster (CC AHAP)

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