Blog Week of 5-11-2020

Quote of the Week 5-11-2020

“Be yourself; everyone else is already taken.”

NEWS

We are getting close guys!  Hang in there.  Rest assured we WILL be doing something for “Murph” this year.  Once we are given the green light to reopen, we have some very special treats for you all.  We got this!

PROGRAMMING

Be prepared to be sore this week.  All of our Strength work will be AMRAP 4 looking to build up tons of volume on mostly body weight movements.  Normally our Metcons are organized in a push, pull, leg way, but this week we will be mixing all sorts of opposing muscle groups each day.  This will be a challenge…I am certain we are up for it!

LET’S DO THIS!

Monday

Strength

AMRAP 4

Push-ups

Metcon

AMRAP 20

10 Renegade Rows

10 Push-ups 

15 Air Squats

Tuesday

Strength 

AMRAP 4

Air Squats

Metcon

4 Rounds

400m Run

22 Walking Lunge Steps

12 Alt DB Hang C&J

Wednesday 

Strength 

AMRAP 4

DB Pull-overs

Metcon

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

Alt DB Snatch 

DB Thruster

DB Sit-ups

Thursday 

Strength 

AMRAP 4

HSPU

Metcon

50-40-30-20-10

Doubles

20-18-16-14-12

HSPU

10-8-6-4-2

Reverse Burpee-Step Overs

Friday

Strength

AMRAP 4

Lunges 

Metcon

21-15-9-15-21

Single Arm DB OHS

DB Leg Raise

2 Arm DB Floor Press

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