Friday 2-22-2019

Warm Up

2 Rounds

10 Step ups

8 Push-ups

10 Sit-ups

Strength

Bench Press

6-6-3-3-1-1

Metcon

“Open 12.3

AMRAP 18

15 Box Jumps

12 Push Press (115#/75#)

9 T2B

Thursday 2-21-2019

Warm Up

2 Rounds

30 Double Unders

15 PVC Pass-thru

Strength

Power Clean

6-6-3-3-1-1

Metcon

“Open 18.4”

21-15-9

Deadlift (225#/155#)

HSPU

Then

21-15-9

Deadlift (315#/205#)

50 foot handstand walk

9 minute cap

Wednesday 2-20-2019

Warm Up

400m Run

10 Ring Rows

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

“Helen”

3 Rounds

400m Run

21 KBS

12 Pull-ups 

Tuesday 2-19-2019

Warm Up

2 Rounds

250m Row

10 Push-ups

Strength

Push Press

6-6-3-3-1-1

Metcon

1000m Row

50 Push-ups 

30 Dips

5 Ring MU

14 minute Cap

Monday 2-18-2019

Warm Up

2 Rounds

10 Burpees

10 OHS

Strength

Front Squat

6-6-3-3-1-1

Metcon

“Open 18.2”

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

DB Squats (50#/35#)

Bar facing Burpees

12 minute cap

Blog Week of 2-18-2019

Quote of the Week 2-18-2019

“Failure inspires winners…failure defeats losers.”

NEWS

Our next competition- The 631 Strongman Throwdown is up and running and getting some big momentum.  We have food lined up, t-shirts getting printed, and sponsers are coming on board. This will be another amazing day I’m certain.

631strongman.eventbrite.com

Also The Open is almost upon us!  Yes, the rumors are true and there has been some big changes at HQ as far as regionals and how The Open will be run, but I’m all about embracing the unknowable and enjoying the ride.  This year will be unique- I’d like to treat The Open as a big 5 week in house competition. All Open WODs will be programmed for Saturday with many chances to make them up during the week and each of your individual scores will be entered into Zen Planner.  I will then create a custom leaderboard showing where each of you rank RX and Scaled. I am also working with a few other local boxes to see if we can invite others into our amazing community. As always, The Open is meant to be a fun, lighthearted test of where we are at.  This year it will be a hyper local celebration of how far 631 has come. More on this next week.

COMMUNITY

This Thursday will be our monthly Box Night Out at Wasabi in Miller Place around 6:45pm.  I will be coaching the 9am and 5:30pm classes with a special Open WOD that is heavy and fast!  The 5:30 should be packed so get ready for some fun.

PROGRAMMING

Yeaaaa buddy it’s going to be a rough week!  We will be playing around with some of the more challenging Open WODs of years past.  With The Open right around the corner this is a good week to test out where we are at.  Let’s all embrace this challenge and put our best foot forward. We also get to test our new 1RM for Front Squat, Push Press, Pendlay Row, Power Clean, and Bench Press.  Be sure to get adequate nutrition and rest as this week will really tax your CNS.

LET’S HAVE FUN WITH IT!

Monday

Strength

Front Squat

6-6-3-3-1-1

Metcon

“Open 18.2”

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

DB Squats (50#/35#)

Bar facing Burpees

12 minute cap

Tuesday

Strength

Push Press

6-6-3-3-1-1

Metcon

1000m Row

50 Push-ups

30 Dips

5 Ring MU

14 minute Cap

Wednesday

Strength

Pendlay Row

6-6-3-3-1-1

Metcon

“Helen”

3 Rounds

400m Run

21 KBS

12 Pull-ups

Thursday

Strength

Power Clean

6-6-3-3-1-1

Metcon

“Open 18.4”

21-15-9

Deadlift (225#/155#)

HSPU

Then

21-15-9

Deadlift (315#/205#)

50 foot handstand walk

9 minute cap

Friday

Strength

Bench Press

6-6-3-3-1-1

Metcon

“Open 12.3

AMRAP 18

15 Box Jumps

12 Push Press (115#/75#)

9 T2B

Friday 2-15-2019

Warm Up

2 Rounds

30 Doubles

15 PVC Pass-thru

Strength

Push Press

3-3-3-3-3

Metcon

50-40-30-20-10

Double Unders

20-18-16-14-12

HSPU

10-8-6-4-2

Burpees

Thursday 2-14-2019

Warm Up

2 Rounds

15 OHS

10 Burpees

15 Sit-ups

Strength

Front Squat

3-3-3-3-3

Metcon

40 Weighted Sit-ups  (35#/20#)

40 1 Arm DB Thrusters

40 1 Arm DB Snatch

40 Weighted Walking Lunges

40 DB Goblet Squats

40 Weighted Sit-ups

Wednesday 2-13-2019

Warm Up

2 Rounds

200m Run

10 Ring Rows

Strength

Pendlay Row

3-3-3-3-3

Metcon

“The Na- Na- Na”

400m Run

21-15-9

Pull-ups

Devils Press (35#/20#)

400m Run

Tuesday 2-12-2019

Warm Up

2 Rounds

30 Jumping Jacks

15 Sit-ups

15 Mountain Climbers

Strength

Power Clean

3-3-3-3-3

Metcon

9-15-21

Power Cleans (135#/95#)

KTE