Monday 4-19-2021
Strength
Tabata Pull-ups
6 Sets
Metcon
100m Run
10 KBS
5 Pull-ups
200m Run
20 KBS
10 Pull-ups
400m Run
30 KBS
15 Pull-ups
800m Run
Strength
Tabata Pull-ups
6 Sets
Metcon
100m Run
10 KBS
5 Pull-ups
200m Run
20 KBS
10 Pull-ups
400m Run
30 KBS
15 Pull-ups
800m Run
Quote of the Week 4-19-2021
“First say to yourself what you would be; and then do what you have to do.”
NEWS
Welcome back friends. We have ourselves a very fun week ahead. This month we raised over $300 for our local charity fund! Every time you guys buy water for a buck, you can be happy to know that your money is going somewhere that will make a real positive impact in our local communities. We started this gym to help as many people as possible in all aspects and I am always happy to be able to add value to that original idea. Keep up the great work.
PROGRAMMING
Here comes our deloading week from all those heavy lifts last Monday. We will be running Tabata formats for each Strength focusing on form and volume. Our Metcons are spicy! After our central nervous systems are all recovered, we will be beginning an Olympic lifting cycle 4-26-2021 so prepare!
LET’S GET AFTER IT!
Monday
Strength
Tabata Pull-ups
6 Sets
Metcon
100m Run
10 KBS
5 Pull-ups
200m Run
20 KBS
10 Pull-ups
400m Run
30 KBS
15 Pull-ups
800m Run
Tuesday
Strength
Tabata Push-ups
6 Sets
Metcon
AMRAP 12
1 Bench Press (BW)
2 Ring MU
3 Strict HSPU
4 Devils Press (50#/35#)
Wednesday
Strength
Tabata Squats
6 Sets
Metcon
“Mini Kalsu”
EMOM 15
5 Burpees
With Remaining Time
AMRAP
Thrusters (135#/95#)
Thursday
Strength
Tabata Sit-ups
6 Sets
Metcon
“Grannie”
50-40-30-20-10
Doubles
50-40-30-20-10
Sit-ups
10-8-6-4-2
C & J (135#/95#)
Friday
Strength
Tabata Burpees
6 Sets
Metcon
21 Cal Row
15 Burpee Box Jump Overs
9 Power Snatch (95#/65)
15 Burpee Box Jump Overs
21 Cal Row
8 Min Cap
Rest 2 Minutes
21 Cal Row
15 Burpee Box Jump Overs
9 Power Snatch (95#/65)
15 Burpee Box Jump Overs
21 Cal Row
10 Min Cap
Metcon
“Triple 3”
3000m Row
300 Doubles
3 Mile Run
50 Minute Cap
*Break Up Workload
As Desired*
Metcon
“Broomstick Mile”
25 Back Squats
25 Front Squats
25 OHS
400m Run
25 Strict Press
25 Push Press
25 Push Jerks
400m Run
50 Hang Clean
400m Run
50 Squat Snatch
400m Run
*All movements performed with
PVC pipe or empty bar*
Strength
15 Mins
Snatch Balance
Metcon
21-15-9
Power Snatches (95#/65#)
Bar Facing Burpees
*Wear A Vest*
Metcon
“Half Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
*Partition Body Weight
Movements as Desired*
Quote of the Week 4-12-2021
“How does it help…to make troubles heavier by bemoaning them?”
NEWS
Welcome back friends! The weather is getting very nice out so we should be planning lots of outdoor WODs again. Most of our workouts this week are outdoor based so if you would prefer doing them 100% outside, please be our guest. If you have friends or family that have wanted to try us out but were worried about the Covid restrictions, the next few weeks full of outdoor workouts may be the best time to bring them.
PROGRAMMING
I thought this week’s quote by the ancient stoic philosopher Seneca was very appropriate for our workout selections. We are clearly getting ready for summer with this incredibly dense, metabolically taxing week ahead. Cardio is Hardio but that’s why we do what we do! Monday we get to test our “Big Three”, Squat, Bench, and Deadlift all in the same session. Treat this like a powerlifting meet- it will really fry our central nervous systems but we won’t be hitting any other real heavy compound lifts. Tuesday we are preparing for “Murph” in May with half of the real thing. Friday is our once a year hit of “Triple 3” which is just the WORST but man oh man does it feel good once you are done. Plus, it’s only once a year, which is weirdly making it special for me and I’m looking forward to it somehow. Lots of running this week- hope you are all ready!
HERE WE GO 631!
Monday
Metcon
“Big Three”
15 Mins Establish 1RM
Back Squat
15 Mins Establish 1RM
Bench Press
15 Mins Establish 1RM
Deadlift
Tuesday
Metcon
“Half Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run
*Partition Body Weight
Movements as Desired*
Wednesday
Strength
15 Mins
Snatch Balance
Metcon
21-15-9
Power Snatches (95#/65#)
Bar Facing Burpees
*Wear A Vest*
Thursday
Metcon
“Broomstick Mile”
25 Back Squats
25 Front Squats
25 OHS
400m Run
25 Strict Press
25 Push Press
25 Push Jerks
400m Run
50 Hang Clean
400m Run
50 Squat Snatch
400m Run
*All movements performed with
PVC pipe or empty bar*
Friday
Metcon
“Triple 3”
3000m Row
300 Doubles
3 Mile Run
50 Minute Cap
*Break Up Workload
As Desired*
Metcon
“Big Three”
15 Mins Establish 1RM
Back Squat
15 Mins Establish 1RM
Bench Press
15 Mins Establish 1RM
Deadlift
Strength
Deadlift
3-3-3-3-3
DB Walking Lunges
12-12-12
Metcon
“Elizabeth Meets Diane”
21-15-9
Cleans (135#/95#)
HSPU
Strength
Weighted Pull-ups
3-3-3-3-3
DB Row
12-12-12
Metcon
1000m Row
30 Devils Press (50#/35#)
30 Pull-ups
