Hello, my people! This is Week 1 of our cycle and this will lead us into the theme for the rest of the cycle. We are utilizing this 9 Week block to really work on absolute strength and power development, pull-up strength, skill acquisition, and build in a good solid block of emphasis on row conditioning, centered around the 5k Row Test.
Monday starts the week off with a little upper body strength piece followed by “Hector the Toad”, consisting of toes to bar, cals on the bike, and thrusters, just to make sure that your legs are toast as well as your arms.
On Tuesday, feel free to let your little piggies loose with the box squat strength piece. Then we’ll follow that with “Nick the Pig”, an 8:00 AMRAP of Goblet Squat, American KBS, and Box Jumps.
Wednesday is going to focus on rowing, starting with a little skill work and a 5k row time trial. After you’ve rowed your little boat down the stream, you’ll have a lovely bodybuilding finisher to end the workout.
Thursday starts with some plyometric work, bar muscle-up work, and ends with “Omar”, an 18 minute workout with a bunch of variations of power cleans, and pulling work on the rig.
On Friday, “Scarface” will ensure that we get some work on barbell cycling and chipping away at snatches, devil presses, overhead squats, and dubz. Ohh.. and there might be a finisher, but I’ll let you find out for yourself.
Saturday is focused on developing some skill work and this week we are going to work on the rope climb. After that, we’ll have a team wod “Tony Montana” with handstand push-ups, wall walks, and running.
As always, remember to MOBILIZE and take care of your bodies outside of the gym too!
“Every day above ground is a good day.” – Mel Bernstein
.png)
