Blog Week of 3-10-2025

Quote of the Week 3-10-2025

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“Exercise should be regarded as tribute to the heart”

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NEWS

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Welcome back friends!  Here comes comp week 2 of the Community Cup. I must say I have never heard so much sh*t talking in my life and I am LOVING it. This is exactly what I wanted. You guys are all savages and I have never been more proud to call you my friends. You’ll be happy to know I am upping the stakes again and getting us a last place trophy as well…

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Here is what to expect this week-

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The Good; Spirit participation- ‘Merica- USA themed week. Wear red white and blue, dress as Abe Lincoln or George Washington, bring in your pet bald eagle. 

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The Bad; 

For Time

21 Pull-Ups

42 Double-Unders

21 Thrusters (95/65 lb)

18 Chest-to-Bar Pull-Ups

36 Double-Unders

18 Thrusters (115/75 lb)

15 Bar Muscle-Ups

30 Double-Unders

15 Thrusters (135/85 lb)

Time Cap: 12 Minutes

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The Ugly; 

Total poundage deadlift- entire team posts their max deadlift, all good attempts added together, winner is the team with the most pounds lifted.

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‍The Ridiculous; Donut eating contest Saturday. Each team picks their best representative to one minute AMDAP- as many donuts as possible. 

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PROGRAMMING

Big 3s all week. Touch and go reps here but we want them HEAVY! Remember, this is going to serve as our base for our upcoming dedicated Oly cycle so we really want to put the work in here. Drink some water.

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HERE WE GO!

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Monday

Strength

OHS

3-3-3-3-3

Metcon

AMRAP 12

6 Burpees

10 MBC

12 Sit-ups

Tuesday

Strength

DB Strict Press

3-3-3-3-3

Metcon

60/50 Cal Row

50 HR Push-ups

40 DB STOH (CC)

30 HSPU

20 Ring Dips

10 Devils Press

Wednesday 

Strength

Chin-ups

3-3-3-3-3

Metcon

21-15-9

Hang Snatch (CC)

C2B

30 Doubles Before and After Each Round

Thursday 

Strength

Power Snatch

3-3-3-3-3

Metcon

3 Rounds

25 Wallballs

400m Run

15 Step-ups Medball Overhead

Friday

Strength

Close Grip Bench Press

3-3-3-3-3

Metcon

Buy In: 50 Sit-ups

10-9-8-7-6-5-4-3-2-1

T2B

KBS

Box Jumps

Cash Out: 50 Sit-ups

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