01-02-2021

Don’t Forget to order your shake/teas for the week! Cortney and Justin will deliver them on Tu/Thurs. New menu is posted below!!

Hey everybody, this is my first month programming and just wanted to give you my thoughts on the workouts this month.  Mainly, I’m slightly sadistic in how I view metcons.  My goal for any workout is to end up on my back gasping for air, so that’s what I thought about going into this.  I’m also a fan of benchmark workouts so you’ll see a few of those too.  Since it’s February and cold out, there won’t be much running.  That means there will be a lot of barbell work.  Don’t worry, I’ll make up for the lack of running in six months when I program again…
Before the metcons, we’re going to cycle through back squat, front squat/cleans, snatches, presses, deadlifts, pullups and pushups/bench press, focusing on strength and skill improvement.  Example, if it says front squat/cleans 5X5, I want you to think about what you need to focus on to become a better athlete.  If it’s just front squat, work to a heavy 5X5.  If you need to improve your clean, work to a heavy 5X5 power clean and/or squat clean.  I’ll send further info to the coaches so they can help you with any questions. Remember, the open starts next month.  Just a few weeks to get better. Ryan

Monday-

Back Squat

Work to a heavy 5X5

Metcon

Five Rounds

15/12 Cals

12 Push Press 

9 Front Squat

Rest 1:1

*Since you’re resting 1:1, this should be unbroken.

Tuesday-

Presses

Work to a heavy 5X5 strict, push or jerk.  Or work on HSPU

Metcon

Every 3 minutes for 15 minutes

50 DU’s

10 Power Cleans

10 Bar Facing Burpees

Wednesday-

Cleans

Work to a heavy 5X5 front squat or power/squat clean

Metcon

10-1

Thrusters

T2B

Thursday-

Bench/Pushups

Work to a heavy 5X5 (or 10 to 20 pushups EMOM for 10 minutes)

Metcon

30-20-10

Burpee

Pullup

Wall Balls

Friday-

Snatch

Work to a heavy 5X5 power or squat snatch

Metcon

Randy

75 Power Snatches for time(75/55 lb)