Blog Week of 10-21-2024

Quote of the Week 10-21-2024

“When death comes to find you, may it find you alive.”

NEWS

Welcome back friends! I want to send my deepest thanks to those of you who showed up to WOD-O-WEEN 2024. You guys make it all worth it. If you haven’t purchased a shirt yet please show your support and grab one- all proceeds go towards our expansion project and are greatly appreciated!

Personal note- Now that I have done all that I can with Town permitting and zoning, I have some time to dedicate to Coaching again. I am excited to announce that I will be Coaching 4:30 pm and 5:30 pm on Mondays and Wednesday as well as 5 pm Fridays and all Saturdays. I am also going to begin to open up some personal training slots as well as quarterly check-ins again. If you want to be one of my first check-ins HIT ME HERE. Really looking forward to this next chapter of 631!

PROGRAMMING

Drop sets all week- go heavy then immediately following our last set we will cut the weight by about 40% and take it to failure. My favorite easy girl “Helen” on Tuesday followed by a unique set up on Wednesday will make this week spicy.

HERE WE GO!

Monday

Strength

Deadlift

8-8-8-8+

Metcon

9-7-5

Power Cleans (AHAP)

21-15-9

KTE

30-30-30

Doubles 

Tuesday

Strength

DB Row

8-8-8-8+

Metcon

“Helen” 

3 Rounds

400m Run

21 KBS

12 Pull-ups

Wednesday

Strength

DB Bench Press

8-8-8-8+

Metcon

5 Rounds in 19 Minutes 

AMRAP 3

3 Double DB Hang Snatch (CC)

6 Push-ups

3 Burpees Over DBs 

1 Minute Rest after each AMRAP

Thursday

Strength

Back Squat

8-8-8-8+

Metcon

40-30-20-10

Row Cals

Wallballs

Friday

Strength

Strict Press

8-8-8-8+

Metcon

AMRAP 14

100m Odd Object Carry

Max Unbroken HSPU

Scored for HSPU