Blog Week of 7-15-2024

Quote of the Week 7-15-2024

“Push harder than yesterday if you want a different tomorrow.”

NEWS

Welcome back friends! Thank you to those who showed your support by grabbing some summer gear. For those of you that haven’t checked out our selection yet LOOK HERE. This is by far the easiest way to support the gym and our vision, plus you get a really dope shirt out of it.

PROGRAMMING

This week we are hitting singles and we want them HEAVY. Let’s see what we are made of. Straightforward Metcons all week so we can really focus up our conditioning and recover for our Strength work.

HERE WE GO!

Monday

Strength

EMOM 15

1 Deadlift (AHAP)

Metcon

4 Rounds

100m Sprint

25 Wallballs

25 Push-ups 

10 T2B

Tuesday

Strength

EMOM 15

1 Weighted Pull-up (AHAP)

Metcon

21-15-9

Calorie Row

Pull-ups

Hang Clean (95#/65#)

Wednesday

Strength 

EMOM 15

1 Strict Press (AHAP)

Metcon

AMRAP 12

24 Doubles

6 HSPU

6 Box Jumps

Thursday

Strength

EMOM 15

1 Back Squat (AHAP)

Metcon

120 Walking Lunge Steps

60 Air Squats

30 Power Cleans (135#/95#)

Break up Workload as needed

Friday

Strength

EMOM 15

1 Bench Press

Metcon

8 Rounds

3 Right Arm DB Jerk (35#/20#)

3 Left Arm DB Jerk

6 Alt DB Snatch

3 1 Arm Devils Press

6 DB Sit-ups

6 Strict KTE