Monday 3-25-2019

Warm Up

500m Row

10 OHS

Strength

Back Squat

10-10-10

Metcon

1000m Row

50 OH Walking Lunges (20#/14#)

50 MBC

50 Wallballs 

Partition Reps However

Blog Week of 3-25-2019

Quote of the Week 3-25-2019

“Success comes from consistency to your vision and values.”

NEWS

Our next competition The Pound for Pound Strongman Throwdown is this coming Saturday 3/30!  I’m so excited to showcase a sport that I love. Even if you guys aren’t competing- of course come down and check out the fun.  Bring friends, bring family, let’s make it another amazing day.

631strongman.eventbrite.com

COMMUNITY

With the completion of The Open season I wanted to personally congratulate all of my athletes.  Every single one of you gives it your all daily. I can’t begin to tell you how blessed I feel to have helped cultivate such a friendly, welcoming, and positive community.  You are what separates us from other boxes and other globo gyms. You give me the confidence to say that I am part of the best gym out there and have the best job in the world.     

PROGRAMMING

This week begins a new strength cycle- cheers to last weeks PRs on OHS, Power Snatch, and Split Jerks.  Now we get to play with some more traditional strength movements in a higher rep range. The goal of this week’s strength work is to focus on form and hypertrophy, paying extra attention to initiating the movement with the working muscle, finding full range of motion, and finally squeezing the working muscle in the shortened position.  Spend this week finding that ever important, yet often overlooked mind muscle connection that you hear me going on and on about all the time. We also have a banger planned Wednesday- “Eva”. I am excited to see how you guys tackle this beast of a girl.

LET’S GET AFTER IT!

Monday

Strength

Back Squat

10-10-10

Metcon

1000m Row

50 OH Walking Lunges (20#/14#)

50 MBC

50 Wallballs

Partition Reps However

Tuesday

Strength

Bench Press

10-10-10

Metcon

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

HSPU

Box Jumps

Ring Dips

Wednesday

Metcon

“Eva”

5 Rounds

800m Run

30 KBS

30 Pull-ups

50 minute Cap

Thursday

Strength

Deadlift

10-10-10

Metcon

21-15-9

Squat Cleans (95#/65#)

T2B

Friday

Strength

DB Strict Press

10-10-10

Metcon

AMRAP 15

30 Doubles

10 Alternating 1 arm DB Clean and Jerk

10 Burpees

Friday 3-22-2019

Warm Up

2 Rounds

200m Run

15 Walking Lunges

Strength

OHS

6-6-3-3-1-1

Metcon

3 Rounds

400m Run

15 Wallballs 

20 KBS

Thursday 3-21-2019

Warm Up

2 Rounds

250m Row

15 Sit-ups

Strength

Core Circuit 

Metcon

1000m Row Sprint

Rest 1 Minute

500m Row

50 Sit-ups 

30 KTE

50 Russian Twists (20#/14#)

Wednesday 3-20-2019

Warm Up

2 Rounds

10 Step Ups

10 PVC Snatch

Strength

Power Snatch

6-6-3-3-1-1

Metcon

21-15-9

Power Clean (135#/95#)

Box Jump Overs

Tuesday 3-19-2019

Warm Up

2 Rounds

10 Ring Rows

10 OHS

Strength

DB Row

10-10-10

Metcon

“Cindy”

AMRAP 20

5 Pull-ups 

10 Push-ups 

15 Squats

Monday 3-18-2019

Warm Up

2 Rounds

20 Doubles

10 PVC Strict Press

Strength

Split Jerk

6-6-3-3-1-1

Metcon

AMRAP 12

30 Doubles

6 HSPU

6 T2B

Blog Week of 3-18-2019

Quote of the Week 3-18-2019

“To go wrong in one’s own way is better than to go right in someone else’s”

NEWS

The 631 Pound for Pound Strongman Throwdown is right around the corner!  Thank you to all who have shared our link and to those who signed up. If you haven’t yet there is still time!  It’s looking like we will need about four more judges too- if you are interested please let me know this week.

631strongman.eventbrite.com

COMMUNITY

Our Open season is going amazing.  Big thanks to all who made this Saturday so special.  Everyday at 631 is a party but the Open Saturdays have been even more of a celebration.  You all have brought your A game in every aspect, physically, mentally, and in regards to the community.  I feel so lucky to be part of such a great group of people.

PROGRAMMING

This week we get to play with some heavy singles again!  Be prepared to hit big numbers on your Split Jerk, Power Snatch, and OHS.  We also get another long duration core workout- summer is coming after all!  Our metcons are intense this week with a girl WOD, “Cindy” on Tuesday. Let’s get amped up for this one, “Cindy” is one of my favorites and in my mind second to none on bodyweight workouts in the 20 minute time domain.  Thursday is our crazy core day but we should be just as excited about PRing our 1000m Row during the metcon. Let’s fill up that house record board with new personal bests.

TIME TO GET AFTER IT!

Monday

Strength

Split Jerk

6-6-3-3-1-1

Metcon

AMRAP 12

30 Doubles

6 HSPU

6 T2B

Tuesday

Strength

DB Row

10-10-10

Metcon

“Cindy”

AMRAP 20

5 Pull-ups

10 Push-ups

15 Squats

Wednesday

Strength

Power Snatch

6-6-3-3-1-1

Metcon

21-15-9

Power Clean (135#/95#)

Box Jump Overs

Thursday

Strength

Core Circuit

Metcon

1000m Row Sprint

Rest 1 Minute

500m Row

50 Sit-ups

30 KTE

50 Russian Twists (20#/14#)

Friday

Strength

OHS

6-6-3-3-1-1

Metcon

3 Rounds

400m Run

15 Wallballs

20 KBS

Friday 3-15-2019

Warm Up

2 Rounds

10 OHS

10 Burpees

Strength

OHS

3-3-3-3-3

Metcon

6 Rounds

20 Doubles

5 OHS (95#/65#)

5 Burpees Over Bar

Thursday 3-14-2019

Warm Up

2 Rounds

30 Jumping Jacks

20 Mountain Climbers

Strength

DB Row

3-3-3-3-3

Metcon

AMRAP 20

5 Pull-ups 

10 Box Jumps 

15 Sit-ups