Blog Week of 11-4-2024

Quote of the Week 11-4-2024

“It is going to happen because I am going to make it happen.”

NEWS

Welcome back friends! It is time to sign up for our Punk Rock Run for Mental Health. All the proceeds go towards the expansion project and mental health awareness. We have a nice little crew already but I want a MAJOR turn out for this thing! Even if you want to just walk a mile in the park and come support that would be amazing. 

I have been toying with the idea of adding a new class and want to know your thoughts. Thinking of a class dedicated specifically to hypertrophy- call it the Pump Hour or something of that nature. I would be Coaching this more like a personal training session but in a small group setting. Tell me your thoughts HERE I would love to hear what you think!

PROGRAMMING

New week, new month, new cycle. Let’s start smashing our Hermes Cycle- OHS, Close Grip Bench Press, Power Snatch, Push Press, and Chin-ups. Expect lots of assistance and Oly focused work this month. Time to finish out the year strong. 

LET’S GET AFTER IT!

Monday

Strength

Push Press

5-5-5-5-5

Metcon

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

Strict HSPU

MU

Strict Ring Dips

Tuesday

Strength

OHS

5-5-5-5-5

Metcon

10 Rounds

100m Run

5 OHS (75#/55#)

Wednesday 

Strength

Close Grip Bench

5-5-5-5-5

Metcon

AMRAP 14

7 Box Jumps

7 Odd Object to Shoulder

7 KBS

21 Doubles

Thursday 

Strength

Chin-ups

5-5-5-5-5

Metcon

1000m/800m Row

40 Renegade Rows (35#/20#)

30 Pull-ups

20 Alt DB Snatch

10 Single Arm Devils Press 

5 Rope Climbs

Friday

Strength

Power Snatch

5-5-5-5-5

Metcon

21-15-9

Deadlifts (CC) 

Burpees Over Bar

Wallballs