• Monday starts the week of fitness with a gymnastics-focused couplet that pairs a descending ladder of chest-to-bar pull-up reps with a set number of shuttle runs between sets. Then stick around after the WOD for some more gymnastic skill work.
• Tuesday we have the fun benchmark workout called “Linda”. This is a 10 to 1 style workout for time of deadlifts, bench press and squat cleans.
• Wednesday, we start the hour off with a snatch complex of a power snatch plus a snatch balance. Then grab your partner for a fast pace rowing workout where one person is working while the other rests. When there is a trade off, the person who was working completes a 30 second plank or handstand hold.
• Thursday mixes heavier wallball shots with max ring muscle-ups all wrapped up into a 2 minute AMRAP for 5 rounds. Don’t worry though there is a two minute rest between each of those rounds 😁
• Friday’s workout we'll take on a 15 minute AMRAP triplet, complete with a single-arm suitcase carry, box jumps, and single arm dumbbell push presses. Then afterwards, look to get in some single arm DB suitcase deadlifts.
• Saturday starts off with a slightly different snatch complex of a power snatch plus hang squat snatch. Then we'll tackle a couplet of light-to-moderate hang power snatches and bar-facing burpees.
“Be impressed by intensity, not volume.”--Greg Glassman
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