Blog Week of 11-5-2018

Quote of the Week 11-5-2018

“The best preparation for tomorrow is doing your best today.”

NEWS

The planning of this years Holiday Party is in full swing. Be sure to sign up on the door so we have a good head count. Feel free to bring friends and family.  So far it looks like a big turnout- should be another great event! 

PROGRAMMING 

We should all be much more comfortable with our Olympic Lifts starting this fourth week of our Oly Cycle. Our Metcons will mostly be short and very intense leading up to a longer WOD “Kelly” on Thursday. This is a great week to test your output in various time domains. 

LET’S GET IT!

 

Monday

Strength

EMOM 8

3 Front Squat 

Metcon

3 Rounds

12 1 Arm DB Shoulder to Overhead (50#/35#) Each Arm

24 Alt Pistol Squats

1 Rope Climb 

 

Tuesday

Strength

Core Circuit 

Metcon

12 Minute Ascending Ladder

1 Clean and Jerk (95#/65#)

1 T2B

2

2…

 

Wednesday 

Strength

EMOM 8

3 DB Bench Press

Metcon

1000m Row

50 Push-ups 

30 Ring Dips

 

Thursday 

Metcon

“Kelly”

5 Rounds

400m Run

30 Box Jumps

30 Wallballs (20#/14#)

 

Friday

Strength

EMOM 8

3 Power Snatch

Metcon

21-15-9

Power Snatch (135#/95#)

Bar Facing Burpees 

30 Double Unders Before Each Round 

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