• Monday starts the week off with establishing a 1 rep max clean & jerk. Then transition into a 3 round for time workout consisting of running, med ball cleans and power cleans.
• Tuesday brings a gymnastic focus with 10-rounds for time, incorporating ring muscle-ups and higher box jumps. Afterwards, we'll transition to strength skill work, including weighted pull-ups and dips.
• Wednesday, prepare for a heavy back squat session, focusing on increasing the load across 5 sets of 5 reps. Following the squats, we'll shift our attention to bike stamina, employing a varied approach to time and RPM to accumulate calories.
• Thursday brings a fast-paced WOD designed to test your skill and fortitude with a for time workout that has double unders and toes-to-bar. Afterward, you'll accumulate time in a double kettlebell front rack hold, a hollow hold, and a plank hold.
• Friday's 12-minute AMRAP workout focuses on core and grip strength with single-kettlebell suitcase carry and kettlebell snatches. Post-workout accessory work includes single dumbbell overhead squats, GHD hip extensions, and GHD back extensions.
• Saturday, prepare for "Fight Gone Bad," a WOD designed to test your metabolic conditioning and high-rep stamina. The workout consists of 3 rounds, of one minute for reps of each of: wall-balls, sumo deadlift high pulls, box jumps, push presses, and rowing.
The most difficult thing is the decision to act, the rest is merely tenacity. –Amelia Earhart
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