Blog Week of 9-30-2024

Quote of the Week 9-30-2024

“Where your fear is, there your task is.”

NEWS

Welcome back friends! And welcome to a new month at the 631. Big events coming up- our annual movie night viewing of Hocus Pocus will be at the park this year. Come through October 18th for food trucks and our spooky tradition. The next day we will be hitting WOD-O-WEEN! We are going to run it more like a partner mash this year and save the competition part for the costume contest. I am also pleased to announce that our Coaches have cooked up the WODs. Check your emails for more info!

PROGRAMMING

Here comes our Hephaestus Cycle- Back Squat, DB Row, DB Bench Press, Deadlift, and Strict Press. This is the perfect mix of strength, stability, and hypertrophy. Get ready for absolute fire Metcons all month as well.

LET’S GET AFTER IT!

Monday

Strength

Back Squat

2 Second Pause

5-5-5-5-5

Metcon

3 Rounds

100m Odd Object Carry

15 Thrusters (45#/35#)

10 T2B

Tuesday

Strength

DB Row

2 Second Pause

5-5-5-5-5

Metcon

AMRAP 15

5 High Hang Snatch (45#/35#)

5 CTB

5 High Hang Cleans

5 Pull-ups

1 Rope Climb

Wednesday

Strength

DB Bench Press

2 Second Pause

5-5-5-5-5

Metcon

1000m Row

30 Box Jumps

30 HR Push-ups

30 Strict Dips

30 KBS

*Break up workload 

As desired*

Thursday

Strength

Deadlift

2 Second Pause at Knee

5-5-5-5-5

Metcon 

EMOM 20

1 Deadlift (AHAP)

5 Wallballs

With Remaining Time

Max Sit-ups

*Scored for Sit-ups* 

Friday

Strength

Strict Press

2 Second Pause

5-5-5-5-5

Metcon

50-40-30-20-10

Doubles

8-8-8-8-8

Strict HSPU

5-4-3-2-1

STOH (AHAP off rack)