Blog Week of 4-1-2024

Quote of the Week 4-1-2024

“Your life does not get better by chance, it gets better by change.”

NEWS

Welcome back friends! Happy April- Spring air is coming this week. Expect an email about our upcoming “Murph”, PLEASE share with friends and family. This year is going to be a BANGER!

PROGRAMMING

New week, new month, new quarter, new cycle. Welcome to our Demeter Cycle- Squat Snatch, Squat Clean, Split Jerk, Pendlay Row, and Core. Oly focused Strength and a great mix of long and short duration Metcons all month.

LET’S GET AFTER IT!

Monday

Strength

EMOM 10

3 Split Jerk

Metcon

6 Rounds

200m Run

5 DB Z-Press (CC) 

5 DB Floor Press

5 Ring Dips (Strict) 

Tuesday

Strength 

EMOM 10

3 Squat Snatch

Metcon

Buy In: 50/40 Cal Row

30 KBS

Then

9-7-5

Squat Snatch (HEAVY CC)

MU

Then

Cash Out: 30 KBS

50/40 Cal Row

Wednesday

Strength

EMOM 10

3 Pendlay Row

Metcon

AMRAP 18

9 Box Jumps

9 Burpee-Pull-ups

36 Doubles

1 Rope Climb

Thursday

Strength

EMOM 10

3 Squat Clean

Metcon

“Grace”

30 C&J (135#/95#)

Friday

Strength

Core Circuit 

Metcon

50-40-30-20-10

Walking Lunges

Sit-ups

10-8-6-4-2

T2B (Strict)