Blog Week of 6-15-2026

Quote of the Week 6-15-2026

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“Let us stay mindful of the needs of others in the spirit of service above self”

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NEWS

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Welcome back friends! So I have been back Coaching a LOT more and it has been an absolute blast. I love the full classes we are seeing again. I would like to issue a challenge to you all which I expect you to share with your friends- we all know this fitness thing is done better when it is shared in a group. So here it is- LOCK IN with me until July 4th. Get yourself a meal plan from me, invite your friends to class, try to create an attendance streak for yourself, maybe book a PT session or two. The next few weeks are make or break time- let’s set yourselves up for the best summer. I won’t be in tomorrow (I am President of Rotary Club and we host our annual golf outing June 15th) but I will be in every day next week- come sweat with me.

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PROGRAMMING

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Comp week, peak week, call it what you want this one is going to be a banger. Metcons are LONG and no joke. This is what we have been training for folks. And yes, the air conditioning will be blasting. 

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LET’S HIT IT HARD!

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Monday

Strength

10 Mins

Build to Metcon Barbell Complex

Metcon 

“Macho Mile"

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man” (155#/105#)

1 Round of "Macho Man":

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Tuesday

Strength

10 Mins

Build to Metcon Cluster

Metcon

AMRAP 30

5 DB Clusters (CC)

100m Run

10 Sit-ups

10 Box Step-ups

Wednesday 

Strength

10 Mins

Core Circuit 

Metcon

“Whole Lotta Linchpin”

3 Rounds

80 Double-unders 

30 HR Push-ups

30 Pull-ups

30 HSPU

20 Knees-to-elbows, strict

Thursday 

Strength

10 Mins

Build to Metcon DB Deadlift 

Metcon

“Monster Mash”

5 Rounds 

8 DB Deadlifts (AHAP)

8 Burpees Over DB

2 Rope Climbs 

2 Minutes Rest

5 Rounds 

20 Alt DB Power Snatch (CC)

10 Reverse Burpees

2 Minutes Rest

4 Rounds

30 Double OH DB Lunges (CC) 

30 Air Squats

100m Odd Object Carry 

Friday

Metcon

“The Girls Gauntlet”

“Reverse Fran”

9-15-21

Thrusters (95#/65#)

Pull-ups 

Rest 2 Minutes 

“Higher Helen”

3 Rounds

400m Run

21 KBS 

12 C2B

Rest 2 Minutes 

“Broke Down Cindy”

10 Rounds

5 Pull-ups 

10 Push-ups

15 Squats

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