Blog Week of 7-10-2023

Quote of the Week 7-10-2023

“If you don’t sacrifice for what you want, what you want becomes the sacrifice.”

NEWS

Welcome back friends! For this month’s Box Night Out I think it would be wise to hit our Movie Night in the Park. July 21st at sun down. Come eat at our Food Trucks and chill outside. Also, it is not too late to jump in on our Strongman programming. Every Monday and Wednesday at 6:30pm, every Friday at 6pm, and every Saturday at 9am. Let’s get strong!

PROGRAMMING

Here comes week two of our current, strength based cycle. EMOM 12 at three reps all week for Strength work. We have a nice little birthday WOD for DB Monday! Over the next few weeks we will be incorporating more and more Strongman moves into our regular Programming. See if you can spot this week’s.

HERE WE GO!

Monday

Strength

EMOM 12

3 Weighted Pull-ups 

Metcon

“DB’s Birthday Punches”

3 Rounds

100m DB Farmers Walk (AHAP Unbroken)

10 Pull-ups

5 DB Hang Clean

30 Second Bar Hang

1 Rope Climb

Tuesday

Strength

EMOM 12

3 Back Squats

Metcon

“Nancy”

5 Rounds

400m Run

15 OHS (95#/65#)

Wednesday

Strength

EMOM 12

3 Bench Press

Metcon

AMRAP 6

30 Doubles

8 HSPU

1 Axle Clean and Jerk (AHAP)

Rest 2 Minutes 

AMRAP 6

30 Doubles

8 Ring Dips

1 Axle Clean and Jerk 

Thursday

Strength 

EMOM 12

3 Deadlift

Metcon

21-15-9

Deadlift (225#/155#)

T2B 

Friday

Strength

EMOM 12

3 Strict Press

Metcon

Buy In: 500m/400m Row

40 KBS

30 Burpees

20 Box Jumps

10 Bar MU

Cash Out: 100m Row Sprint