Blog Week of 11-11-2019

Quote of the Week 11-11-2019

“Sometimes later becomes never. Do it now.”

NEWS 

On Saturday, November 23rd some of our athletes will be running the Spartan Race!  If you want to join us please sign up under “Team Newsh”. Dom will be printing out special 631 shirts for the occasion.  If you ever wanted to try out an adventure race like this now is a great time to do so. Feel free to let friends and family join the team as well- the more the merrier!  

COMMUNITY

Monday we are hitting our Member of the Month WOD in honor of Chris “Frenzy” Slocum.  Sprints, Wallballs, Push-ups, and T2B. Be sure to blame him for this one guys! Let’s all show him what we are made of.  

PROGRAMMING


This week we begin a much more traditional strength periodization.  All our strength pieces will be five sets of five reps with the goal of building up to around 80% of our 1RM.  Please have some numbers in mind when you step into the box this week. Traditional sets will look like 50%, 60%, 70%, 75%, then reach for 80%.  

LET’S GET AFTER IT AGAIN GUYS!

Monday

Strength

Back Squat 

5-5-5-5-5 @80%

Metcon

“The Frenzy”

4 Rounds

100m Sprint

25 Wallballs

25 Push-ups 

10 T2B

Tuesday

Strength

Hang Clean

5-5-5-5-5 @80%

Metcon

21-15-9

Calorie Row

Pull-ups

Hang Clean (95#/65#)

Wednesday 

Strength 

Push Press

5-5-5-5-5 @80%

Metcon

AMRAP 12

24 Doubles

6 HSPU

6 Box Jumps

Thursday

Strength

Deadlift

5-5-5-5-5 @80%

Metcon

120 Walking Lunge Steps

60 Air Squats

30 Power Cleans (135#/95#)

Break up Workload as needed

Friday

Strength

Bench Press

5-5-5-5-5 @80%

Metcon

8 Rounds

3 Right Arm DB Jerk (35#/20#)

3 Left Arm DB Jerk

6 Alt DB Snatch

3 1 Arm Devils Press

6 DB Sit-ups

6 Strict KTE

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