Blog Week of 9-2-2024

Quote of the Week 9-2-2024

“If you don't fall, how are you going to know what getting up is like?”

NEWS

Welcome back friends! Here comes a new month with lots of fun in store for you guys. I want to give a BIG shout out to Dom who won first in his class this past week bodybuilding. We are SO proud of you! 

PROGRAMMING

Time to crush our Ares Cycle- Squat Snatch, Squat Clean, Split Jerk, and Pendlay Row. Olympic style lifting all month with a focus on speed under the bar and stability. This week’s programming is a retest from last year. If you have been with us for a while (most of you have) look back in your notes to see how far you have come. 

LET’S GET AFTER IT!

Monday

*9am Only*

Metcon

“Loredo”

6 Rounds

24 Air Squats

24 Push-ups

24 Walking Lunges

400m Run

Tuesday

Strength

Pendlay Row

3-3-3-3-3

Metcon

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

Pull-ups

Sit-ups x2

KBS

Wednesday

Strength

Squat Snatch

3-3-3-3-3

Metcon

AMRAP 15

1 Squat Snatch (95#/65#)

2 OHS

3 Snatch Grip Deadlift

4 Burpees Over Bar

5 T2B

1 Rope Climb

Thursday

Strength

Split Jerk

3-3-3-3-3

Metcon

21-15-9

HSPU

Box Jumps

9-7-5

Shoulder to Overhead (95#/65#)

Friday

Strength

Squat Clean

3-3-3-3-3

Metcon

4 Rounds

40 Doubles

10 Devils Press (35#/20#)

8 DB Clusters