Blog Week of 8-26-2024

Quote of the Week 8-26-2024

“You’ve survived 100 percent of your worst days.”

NEWS

Welcome back friends! Dare I say it- I feel fall is in the air. This is the BEST time of year for me. The runs aren’t as sweaty and the hoodie is about to go back on. I am also starting to gear up for WOD-O-WEEN which will be in the park this year. Good things ahead...

PROGRAMMING

We are using our deload week to hit some very fun hypertrophy finishers. Each day we will prep for our Metcon, hit it hard, then cash out with a wild PUMP UP workout. Time to fill up those sleeves folks. 

LET’S GET YUGE!

Monday

Metcon

“Elizabeth”

21-15-9

Cleans (135#/95#)

Ring Dips

Pump Up

20-15-10

Banded DB Floor Press

Banded Pull-apart

1 Minute Rest Between Rounds 

Tuesday

Metcon

3 Rounds

500m Row

50 Air Squats

50 Sit-ups

Pump Up

3 Rounds

100m Sled Drag

100m Sled Push

100m DB Farmers Carry

*Rest as Needed Between Rounds*

Wednesday

Metcon

AMRAP 15

200m Run

10 KBS

5 CTB

Pump Up

3 Rounds

10 Close Grip Chin-ups

10 Face Pulls

10 DB Shrugs (Heavy)

1 Min Rest Between Rounds 

Thursday

Metcon

50-40-30-20-10

Doubles

5-5-5-5-5

HSPU

8-8-8-8-8

Alt DB Snatch (CC)

Pump Up

10-20-30

DB Lateral Raise

DB Side Hold Walk (Feet)

Push-ups on DB

1 Min Rest Between Rounds 

Friday

Metcon

8 Rounds

100m Run

5 Wallballs

6 Medball Walking Lunges 

7 MBC

1 Rope Climb

Pump Up

3 Rounds

10 KB Calf Raise

8 KB Good Morning

6 KB Goblet Squat (2 Second Bottom Pause)

4 Russian KBS

1 Min Rest Between Rounds