• Monday starts the week off with a heavy day of picking things up and putting them down. Our goal is to build to, over the course of seven sets, a 1 rep deadlift max.
• Tuesday’s workout combines a skill-intensive kettlebell movement with traditional bodyweight movements. This 5 round for time WOD has kettlebell snatches, hand-release push-ups and air squats.
• Wednesday’s WOD will challenge you to push your limits when it comes to endurance and stamina with a couplet style workout of 7 rounds for time of double-unders and running. Afterwards, stick around for some bottom up kettlebell carries.
• Thursday combines gymnastics and moderately-heavy loading to continue to help you build capacity for heavy lifting. First we’ll start with a clean and front squat complex. Then a for time style workout of toes to bar and front squats (from the floor).
• Friday our workout features a combination of handstand work and longer efforts on the rower. The handstand variations include handstand walks, handstand push-ups and wall walks.
• Saturday finishes the week off with a partner hero workout called “Monti”. This is a 30 minute AMRAP consisting of barbell back-rack step-ups, cleans and snatches.
“The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.”--Pat Sherwood
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