Blog Week of 5-12-2025

Quote of the Week 5-12-2025

‍

“A goal is a wish. A standard holds you accountable.”

‍

NEWS

‍

Welcome back friends!  A very happy Mother’s Day to all, I hope everyone has a fantastic holiday. Murph is right around the corner folks- let’s get moving. 

‍

PROGRAMMING

‍

Vest week let’s gooooo. We are going hard with the sets of ten for hypertrophy and even harder with our vested Metcons. Do not sleep on these folks- the extra weight changes things. 

‍

HERE WE GO!

‍

Monday

Strength

Front Squat

10-10-10

Metcon

30-25-20-15-10

Wallballs

20-18-16-14-12

Pistols

10-8-6-4-2

Box Jumps

*Wear A Vest*

Tuesday

Strength

DB Row

10-10-10

Metcon

3 Rounds

400m Run

10 Pull-ups

15 Push-ups

20 KBS

*Wear A Vest*

Wednesday

Strength

Deadlift

10-10-10

Metcon

AMRAP 15

1 Power Snatch (AHAP)

2 OHS

3 Power Cleans

4 Thrusters

5 Deadlift

20 Doubles

Thursday

Strength

Bench Press

10-10-10

Metcon

2 Rounds

800m Row

20 T2B

10 Strict Dips

*Wear A Vest*

Friday

Strength

DB Strict Press

10-10-10

Metcon

9-15-21

DB Hang Power Cleans (CC)

Burpees Over DBs

*Wear A Vest*

‍