Blog Week of 9-23-2024

Quote of the Week 9-23-2024

“It is fruitless to wish you had started years ago. In the future you will wish you had started now.”

NEWS

Welcome back friends! Our OG Day 1 Supporter shirt is going live this week. Pre-order HERE, just tell me your size and I will get it hooked up.

PROGRAMMING

Hitting some strong PRs folks. Take all 15 minutes of our Strength to get to some big numbers. I thought it would be nice to cap off the week with a hard Hero WOD- “The Seven”.

LET’S GET AFTER IT!

Monday

Strength

15 Minutes 

Build to Heaviest 

Split Jerk

Metcon

4 Rounds

400m Run

15 HR Push-ups

9 STOH (AHAP Unbroken)

Tuesday

Strength

15 Minutes 

Build to Heaviest 

Squat Snatch

Metcon

3 Rounds

20 Wallballs

15 DB Step Overs

10 Devils Press

Wednesday

Strength

15 Minutes 

Build to Heaviest 

Pendlay Row

Metcon

AMRAP 20

20/18 Cal Row

2 MU

4 CTB

6 Pull-ups

8 KBS

10 Burpees

Thursday

Strength

15 Minutes 

Build to Heaviest 

Squat Clean

Metcon

Buy In: 50 Med Ball Lunges

21-15-9

Power Clean (CC)

T2B 

Cash Out: 50 Med Ball Lunges

Friday

Metcon

“The Seven”

7 Rounds

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups