Blog Week of 7-31-2023

Quote of the Week 7-21-2023

“Remember, everyone wants to be great, until it's time to do what greatness requires.” 

NEWS 

Welcome back friends! Do you guys like the band Bon Jovi? What about Journey? Yea, me neither. But maybe we will enjoy seeing the Bon Journey cover band together this upcoming Friday night at Heritage Park! Come through, bring your friends, enjoy the music and food trucks. Should be a wonderful time.  

PROGRAMMING

Partner week let’s GOOOOOOO! Hitting some heavy singles again for our Strength but really gearing up for fun partner WODs daily. Feel free to bring a friend to be your partner all week on me.

LET’S HIT IT PARTNERS!

Monday

Strength 

Bench Press

6-6-3-3-1-1

Metcon

10 Rounds

3 Floor Press (135#/95#)

8 Floor Wipers

100m Run

*One Athlete Works the Bar One Spots*

*All Runs Done Together*

Tuesday

Strength

Strict Press

6-6-3-3-1-1

Metcon

“Death By You Go I Go Devils Press”

Single DB Devils Press (50#/35#)

*Each Minute Both Athletes Add 1 Rep*

*Perform until the workload can not be completed within one minute timeframe*

Wednesday 

Metcon

“Partner Lumberjack 20”

20 Deadlifts (275#/185#)

400m Run

20 KBS 

400m Run

20 OHS (115#/75#)

400m Run

20 Burpees

400m Run

20 CTB

400m Run

20 Box Jumps

400m Run

20 DB Squat Cleans 45#/35#)

400m Run

*Share Workload As Desired*

Thursday

Strength

Weighted Pull-up

6-6-3-3-1-1

Metcon

“Partner Vested Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

*Wear A Vest*

*Alternate Rounds*

*Resting Partner Performs Wall-sit*

Friday

Strength

Deadlift

6-6-3-3-1-1

Metcon

2 Rounds

Partner WOD

50 Power Snatch (135#/95#)

*Must Alternate 1 Rep at a time*

100 Walking Lunges 

*Alternate Sets of 10*

200 Sit-ups

*Alternate Sets of 20*

300 Double Unders

*Alternate Unbroken Sets*