Happy Sunday! Hope everyone is feeling recovered from the holidays and ready to get back at it!
This week will start off with some heavvvvy single back squats and head for “South Beach” where we’ll be getting some pull-ups, more back squats, burpees, chest to bar, front squats, muscle ups, overhead squats, and bar-facing burpees. You wanted to do all the things, right?? There ya go!
Tuesday’s strength consists of touch and go clean and jerks, then we’ll take a trip to “Wynwood Walls” where your EMOM rowing skills will be a beautiful piece of art. Don’t forget about core conditioning after that!
Hump day starts off with the classic heavy single bench for all the bros out there and then we’ll do “Biscayne Bay” with cals, on the air bike, wall balls, and then more cals on the bike.
Thursday’s strength is heavy single deadlift, so back to the legs! After that “Little Havana” will bring us some abmat situps, sandbag carry, and farmer carry.
Friday won’t have a strength piece, but the workout will be the classic “Mayhem in Miami” or 11.1/14.1 with a 10min EMOM of 30 dubs and 15 power snatches. Because you won’t be fatigued from that at all… we’ll throw in an arms and shoulders mini-pump afterward
Last but not least, we have “Miami Riverwalk” which is a partner wod with high reps of bench press and running, then bench press and running, then - oh - more bench press and running. Good news is you split the bench as needed. Better news is you both run!
Remember to keep working in that mobility to your daily routine to keep flexy and safe!
As we spend so much time thinking about Miami this week, we hope you feel like you’re in a Pitbull music video!
“Everyday above ground is a great day, remember that.” – Pitbull