• Monday we start the week of fitness off with a 15 minute EMOM that combines bar muscle-ups, a high-skill gymnastic movement with max dumbbell snatches. Prior to beginning the WOD we’ll challenge ourselves with some single-arm dumbbell overhead squats.
• Tuesday starts off a front squat strength cycle for the next six weeks. Today is all about 5 sets of 5 reps with the last set we’ll want to get 5 plus reps at the same weight as set 4. Then the post workout skill piece features some core and single leg work.
• Wednesday look to complete some weightlifting in the form of the Push Jerk. Then we’ll shift gears to complete a for time style workout containing calories on the bike, box jumps and shoulder-to overheads.
• Thursday features a power clean complex where we get to practice different starting positions. Then we’ll take on a 10 minute AMRAP of power cleans paired with double-unders that increase in reps for every round completed.
• Friday, we have a fun for time style couplet prepared featuring the ring dip and thruster. These two movements will challenge those shoulders with some pressing fatigue. Prior to this we’ll practice our ring dip technique.
• Saturday may be the end of the week, but we are starting another snatch cycle containing various percentages and reps. Afterwards, grab your partner to complete some running and toes-to-bar!
The best revenge is massive success. –Frank Sinatra
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