Blog Week of 12-9-2024

Quote of the Week 12-9-2024

‍

"How long are you going to wait before you demand the best for yourself?”

‍

NEWS

‍

Welcome back friends! New website is up and running- as evidence you are reading this here. Thank you for your patience as I figured out all the bugs. Our Holiday Party is this Friday and I would LOVE to see everyone there! Running a 9am only that day so we all have no excuses. Bring friends and family let’s gooooo.

‍

PROGRAMMING

‍

As promised, week two in our new cycle brings tons of repeats. These things get us gassed but get us FAST. Make sure you go all out on them to squeeze out as many gains as possible. We want to enter 2025 with a big jump on conditioning. 

‍

LET’S GET AFTER IT!

‍

Monday

Strength

4 Rounds

100m Sprint

Rest the amount of time

It takes to run the 100m

Metcon

5 Rounds

100m Run

1 Squat Clean (CC)

2 Front Squats

3 T2B

4 Sit-ups

5 Air Squats

6 Walking Lunges

Tuesday

Strength

3 Rounds

15 Burpees

Rest the amount of time

It takes to hit 15

Metcon

AMRAP 14

4 Deadlifts (CC)

6 Pull-ups

8 Burpees Over Bar 

Wednesday 

Strength

4 Rounds

Row 150m

Rest the amount of time

It takes to row 150m

Metcon

21 Cal Row

15 HR Push-ups

9 Power Snatch (CC)

15 HR Push-ups

21 Cal Row

15 HR Push-ups

9 Power Snatch

15 HR Push-ups

21 Cal Row

Thursday

Strength

5 Rounds

15 Air Squats

Rest the amount of time

It takes to hit 15 

Metcon

AMRAP 20

5 Wallballs

10 Pistols

15 Sit-ups

20 Air Squats 

Friday

9AM ONLY- HOLIDAY PARTY!

Strength

5 Rounds

10 HSPU

Rest the amount of time

It takes to hit 10

Metcon

50-40-30-20-10

Doubles

20-18-16-14-12

HSPU

2-2-2-2-2

C&J (CC)

1-1-1-1-1

Rope Climb 

‍