Blog Week of 9-4-2023

Quote of the Week 9-4-2023

“The secret of getting ahead is getting started.”

NEWS

Welcome back friends! Lots going on this month. We are ALL doing the Heart of an Eagle 5k Walk/Run September 9th at Heckscher Park. See Coach Pinky for the details and our Instagram for the sign up link and promo code. New hoodies on the way. Lastly, prepare for WOD-O-WEEN on October 14th. I’m talking spooky bash folks. 

PROGRAMMING

New month, new week, new cycle let’s GO! This month we are hitting tons of Olympic lifts bundled into what I am calling our Retiari Cycle- Squat Snatch, Squat Clean, Split Jerk, Pendlay Row. Everybody needs to get ready to squat and squat some more. Our Coaches will focus on form and mobility all month allowing you guys to get under some heavy weights. Go drink a glass of water. 

LET’S GET AFTER IT!

Monday

Metcon

“Loredo”

6 Rounds

24 Air Squats

24 Push-ups

24 Walking Lunges

400m Run

*9am Only*

Tuesday

Strength

Pendlay Row

3-3-3-3-3

Metcon

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

Pull-ups

Sit-ups x2

KBS

Wednesday

Strength

Squat Snatch

3-3-3-3-3

Metcon

AMRAP 15

1 Squat Snatch (95#/65#)

2 OHS

3 Snatch Grip Deadlift

4 Burpees Over Bar

5 T2B

1 Rope Climb

Thursday

Strength

Split Jerk

3-3-3-3-3

Metcon

21-15-9

HSPU

Box Jumps

9-7-5

Shoulder to Overhead (95#/65#)

Friday

Strength

Squat Clean

3-3-3-3-3

Metcon

3 Rounds

40 Doubles

10 Devils Press (35#/20#)

8 DB Clusters