Blog Week of 8-7-2023

Quote of the Week 8-7-2023

"The real workout starts when you want to stop."

NEWS

Welcome back friends! Our second annual Field Day will be held on Friday, August 18th. Put to an Instagram vote, you all overwhelmingly decided Friday was the best day, simply because most of you didn’t want to miss our now famous Saturday Mash. This got me thinking- if our Monster Mash really is that big of an attraction, let’s all work to share it. From here on out if you bring a friend to Mash with us their first several drop-ins are on me. Let’s see how many people we can get fit Monster Mash style!

PROGRAMMING

This week begins our Murmillo Cycle- DB Front Squat, DB Bench Press, DB Push Press, DB Hang Clean, and Core work. Expect lots of stabilization muscles to be very sore. We also get to hit “Cindy” Wednesday. We should be very well prepared to PR it since we hit a vested, partner “Cindy” last week.

LET’S HIT IT!

Monday

Strength

DB Hang Clean

5-5-5-5-5

Metcon

30-20-10

Calorie Row

Alt DB Snatch (35#/20#)

Burpees

Tuesday

Strength

DB Push Press

5-5-5-5-5

Metcon

1-2-3-4-5-6-7-8-9-10

DB STOH (35#/20#)

T2B

Wednesday

Strength

DB Front Squat

5-5-5-5-5

Metcon

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

Thursday

Strength

Core

Metcon

AMRAP 15

30 Doubles

20 Sit-ups

10 KBS

5 Box Jumps

1 Rope Climb

Friday

Strength

DB Bench Press

5-5-5-5-5

Metcon

3 Rounds

400m Run

12 HSPU

6 Ring Dips