Blog Week of 9-16-2024

Quote of the Week 9-16-2024

“Every human being is the author of his own health or disease."

NEWS

Welcome back friends! This upcoming week we will (hopefully) get the final site plan approval for the Heritage Center expansion. This new space will see group fitness classes, youth fitness, teen training, Brazilian jiu-jitsu, yoga, tai chi and SO much more. We are about to get to the good part folks. Since you guys are in on the ground floor and my OG DAY 1 supporters I figured we would release a new t-shirt saying as much to help raise funds for construction. Check out the new design on our Instagram ready for preorders today!

PROGRAMMING

EMOMs all week for our Oly cycle. These are meant to be heavy and quick. Each day’s Metcon is a triplet combining one weightlifting, one gymnastics, and one monostructural move. Do not sleep on this set up guys. Especially after heavy singles. 

LET’S GET AFTER IT!

Monday

Strength

EMOM 10

1 Squat Snatch

Metcon

9-7-5 

Clusters (135#/95#)

MU

Burpees x2

Tuesday

Strength

EMOM 10

1 Split Jerk

Metcon

AMRAP 12

3 STOH (AHAP)

6 Strict Dips

18/15 Cal Row

Wednesday

Strength 

EMOM 10

1 Pendlay Row

Metcon

21-15-9

Hang Snatch (CC Light)

C2B

Doubles x3

Thursday

Strength

EMOM 10

1 Squat Clean

Metcon

2 Rounds

40 Wallballs

40 Box Jumps

400m Run 

Friday

Strength

EMOM 10

1 Snatch Balance

Metcon

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

Alt DB Snatch (CC)

DB Sit-ups

KBS