Blog Week of 7-2-2023

Quote of the Week 7-2-2023

“We suffer more in imagination than in reality.”

NEWS

Welcome back friends! And welcome to a new month at the 631. July is time for hot, outdoor WODs and fun. New t-shirts are in and ready for you guys. See Pinky for yours this week!

PROGRAMMING

New cycle alert, we are now entering our Laquari Cycle- Back Squat, Bench Press, Strict Press, Deadlift, Pull-up. This week can be a full-on Programming mess from the holiday Tuesday, so I figured we would go all in on both our Strength and Metcons. This means you will NEED to focus on recovery to get through it. Don’t slam beers on the fourth and expect to show up your best on the fifth. Joel’s birthday WOD Monday- happy Dirty 30 to him, and our classic 1776 WOD for 4th of July. 

LET’S GET AFTER IT!

Monday

Strength

EMOM 10

5 Back Squats

Metcon

“Joel Dirty 30”

30 Pull-ups

30 Power Snatch (75#/55#)

30 Wallballs

30 Burpees

30 Clean & Jerk

300 Doubles 

Tuesday

Metcon

”July 4th 1776”

4 Rounds

300m Run

24 Toes-to-Bars

24 Box Jumps (24/20 in)

24 Goblet Squats (55/35 lb)

24 Hand Release Push-Ups

24 Calorie Row

24 Air Squats

Wednesday

Strength

EMOM 10

5 Bench Press

Metcon

AMRAP 15

5 HSPU

5 Reverse Burpees

5 KBS

30 Doubles

Thursday

Strength

EMOM 10

5 Deadlift

Metcon

10-16-22

Alt DB Snatch (50#/35#)

Burpees Over DB 

Friday

Strength

EMOM 10

5 Strict Press

Metcon

3 Rounds

400m Run

21 Sit-ups

12 DB Push Press (50#/35#)