Blog Week of 7-29-2024

Quote of the Week 7-29-2024

“Movement is medicine.”

NEWS

Welcome back friends! We have some exciting upcoming events including movie nights and concerts in the park. These, along with Foodie Fridays should become our new box night out traditions. Meet me there after our 5pm class this and every Friday!

PROGRAMMING

Little Deload and partner Mash week for us! Let’s please do our best to keep the Strength work well under 50% 1RM. Each day’s Mash will be more than enough stimulus. Member of the Month WOD Tuesday- give Georgine an extra fist pump from us all this week.

LET’S GET AFTER IT!

Monday

Strength

EMOM 5

4 Back Squats (Deload)

Metcon

Partner Mash

80 Wall ball shots 20/14

60 Push-ups

40 Pistols, alternating legs

20 Overhead Squats 155/105

Rest 2 Mins

2 Rounds for time:

25 Deadlifts 245/165

75 Sit-ups

25 HSPU

Rest 2 Mins

4 Rounds:

20 Alt DB Snatch (CC)

30 Doubles

Share All Workload as Desired

Tuesday

Strength

EMOM 5

4 Bench Press (Deload)

Metcon

“The Georgine” 

30-20-10

Double Unders

Kettlebell Swings

T2B

Wednesday

Strength

EMOM 5

4 Pull-ups (Deload)

Metcon

Partner Mash

6 Rounds for time of:
20 Burpees
10 Ring Dips
1 Rope Climb
Rest 2 Mins
2 Rounds for time of:
800m run (Together)
20 Bar-facing Burpees
20 Push Press (CC)
Rest 2 Mins
6 Rounds for time of:
10 Deadlifts (CC Heavy)
15 Toes-to-bar

Partners Must Alternate Rounds

Thursday

Strength

EMOM 5

4 Deadlift (Deload) 

Metcon

Partner Mash

AMRAP 45

1 Round “Mary”

1 Round “DT”

“Mary”- 5 HSPU, 10 Pistols, 15 Pull-ups

“DT”- 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks (CC) 

Partners Must Alternate Rounds

Friday

Strength

EMOM 5

4 Strict Press

Partner Mash

10 Rounds
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings
Rest 2 Mins
8 Rounds
200m Run
100m DB Farmers Walk
8 DB C&J
Rest 2 Mins
6 Rounds
12 DB Thruster

6 Box Jumps 

1 Rope Climb