Blog Week of 2-19-2024

Quote of the Week 2-19-2024

“Push harder than yesterday if you want a different tomorrow.”

NEWS

Welcome back friends! I am about to Coach our first Sunday Skills and Drills class since before the pandemic. I must say- I am excited about it. Let’s do one Sunday Steps and one Skills and Drills class a month. We can cycle through Coaches so you don’t always need to be looking at my face every time. Who’s in- Let me know your thoughts! 

PROGRAMMING

PR week- can you dig it? We are turning up the dial on our Metcons yet again. Tuesday we have a classic Girl WOD, “Diane”. If you are feeling frisky- hit the WOD as is then get into a second workout of handstand walks and heavy deadlifts. Use your Coaches to see if this is right for you.

HERE WE GO!

Monday

Strength

Front Squat

6-6-3-3-1-1

Metcon

8 Rounds

100m Run

2 Burpee-Pull-ups

1 Cluster (CC Heavy) 

Tuesday

Strength

Push Press

6-6-3-3-1-1

Metcon

“Diane”

21-15-9

Deadlifts (225#/155#)

HSPU

Wednesday

Strength

DB Row

6-6-3-3-1-1

Metcon

Buy In: 50 Sit-ups

3 Rounds

10 Right Arm OH KB Squats

15 KBS

5 Right Arm TGU

10 Left Arm OH KB Squats

15 KBS

5 Left Arm TGU

Cash Out: 50 Sit-ups

Thursday

Strength 

Bench Press

6-6-3-3-1-1

Metcon

AMRAP 16

5 Ring Dips

10 HR Push-ups

5 Burpees

20 Doubles

Friday

Strength

Power Clean

6-6-3-3-1-1

Metcon

2-4-6-8-10

Power Cleans (CC)

Wall Balls

MBC

Pistols

Box Jumps