Blog Week of 10-30-2023

Quote of the Week 10-30-2023

“Exercise should be regarded as tribute to the heart.”

NEWS

Welcome back friends! New shirts are coming next week inspired by Tom Crusher and Marty Stone. I am also putting together some very cool hoodies for the winter weather…if we ever get any. Expect some emails from us next week too- stay tuned.

PROGRAMMING

Here comes our last hypertrophy week. Have we grown at all? My shoulders are feeling pumped! Three sets of fifteen reps should pretty much put you all over the edge. Coupled with some killer Metcons, this week should be a fun one.

LET’S HIT IT!

Monday

Strength

Strict Press

15-15-15

Metcon

100m DB Farmers Walk (50#/35#)

5 Devils Press

10 HSPU

200m Run

10 Devils Press

10 Strict HSPU

400m Run

15 Devils Press

10 Burpee-HSPU

Tuesday

*9AM ONLY*

Metcon

“Jack Skellington”

10-31-10-31 

Wallballs

T2B

MedBall Facing Burpees

After each round, complete:

100 foot MedBall Overhead Walking Lunges

Wednesday

Strength

DB Bench Press

15-15-15

Metcon

21 Cal Row

15 Ring Dips

9 DB C&J (AHAP)

15 Ring Dips

21 Cal Row

Thursday

Strength

DB Row

15-15-15

Metcon

AMRAP 15

5 Pull-ups

10 KBS

5 Box Jumps

1 Rope Climb

Friday

Strength

Back Squat

15-15-15

Metcon

5 Rounds

40 Doubles

30 Air Squats

20 Sit-ups

10 Push-ups