Blog Week of 8-28-2023

Quote of the Week 8-28-2023

“Great things come from hard work and perseverance. No excuses.”

NEWS

Welcome back friends! I am so thankful we have made our way through summer and are getting back to hoodie weather soon. Keep your eye out for a new clothing drop next week. Hope to see lots of you guys at our concert Monday night!

PROGRAMMING

Deload week- Strength numbers are low but the Metcons are hard. Lots of volume to work through together. We get to hit one of my favorite sprint girls Tuesday- “Diane”. Be mindful of form, focus, and above all fun.

LET’S GET AFTER IT!

Monday

Strength

DB Front Squat

5-5-5-5-5 (Deload)

Metcon

50/40 Cal Row

50 DB Step Overs (35#/20#)

50 Devils Press

50 DB Thrusters

50 Front Rack DB Lunges

*Break Up Workload as Desired*

Tuesday

Strength

DB Push Press

5-5-5-5-5 (Deload)

Metcon

“Diane”

21-15-9

Deadlifts (225#/155#)

HSPU

Wednesday

Strength

Core

Metcon

8 Rounds

200m Run

8 T2B

2 Power Snatch (135#/95#)

Thursday

Strength

DB Hang Cleans

5-5-5-5-5 (Deload)

Metcon

AMRAP 18

15 MBC

10 Pull-ups

5 DB Hang Cleans (50#/35#)

1 Rope Climb

Friday

Strength

DB Bench Press

5-5-5-5-5 (Deload)

Metcon

4 Rounds

40 Doubles

15 HR Push-ups

20 KBS