Blog Week of 12-16-2019

Quote of the Week 12-16-2019

“People don’t become successful without some form of discipline.”

NEWS

We have officially launched our “Monsters Of The Month” Saturday workout competition!  This is meant to be a friendly in-house competition between our fellow athletes. Hopefully you are all like me and will look forward to this all week.  Keep in mind- this means you will need to train and eat properly during the week if you are to be your best on Saturday. There’s no skipping all week while eating cupcakes and coming in Saturday doing well!

COMMUNITY

Our “New Year New You Holiday Party” is coming along nicely.  Saturday, December 28th at 4pm right at the gym we will kick off the new year in style.  Please spread the word that all are welcome and admission is 100% FREE. Lots of food, drinks, and fun.

PROGRAMMING

This week we are switching up our strength movements- from back squats to front squats, deadlifts to power cleans, push press to strict press, and hang cleans to DB rows.  We will be executing these along side assistance work all framed as 10 minute EMOMs. This will be a nice lead in to our next cycle which will be focused on hypertrophy. Our Metcons are meant to be short and intense this week.  We want all out sprints and hard burners everyday.

LET’S GO TO WORK!

Monday

Strength

EMOM 10

Even: 5 Front Squats @50%

Odd: 6 Good Mornings

Metcon

EMOM 12

3 Burpee Over Bar

With Remaining Time

First 3 Minutes AMRAP Air Squats

Next 3 Minutes AMRAP Front Squats (75#/55#)

Next 3 Minutes AMRAP Thrusters

Last 3 Minutes AMRAP OHS

*Scored For Total Squatting Movements*

Tuesday

Strength

EMOM 10

Even: 5 DB Row

Odd: 5 Strict Pull-ups

Metcon

AMRAP 14

3 Pull-ups

2 CTB

1 Bar MU

20 Doubles

Wednesday 

Strength

EMOM 10

Even: 5 Bench Press

Odd: 5 Strict Dips

Metcon

Buy In: 500m Row

4 Rounds

5 Strict HSPU

10 DB Hang Clean & Jerk (35#/20#)

15 Push-ups

Cash Out: 500m Row

Thursday

Strength

EMOM 10

Even: 5 Power Cleans

Odd: 6 Front Rack Reverse Lunges

Metcon

“Lucky 13”

3 Rounds

13 Devils Press (50#/35#)

13 DB Box Step Overs

Wear A Vest

Friday

Strength

EMOM 10

Even: 5 Strict Press

Odd: 8 DB Lateral Raise 

Metcon

21-15-9

Wallballs

T2B

*100m Run Before & After Rounds*

Share