• Monday starts the week off with a for time style lightweight, grippy workout consisting of power snatches, double unders and chest-to-bar pull-ups. Prior to the WOD we’ll spend some time practicing our jump rope skills.
• Tuesday, look to start the day off with building to a challenging set of a 5 rep bench press. Then we’ll transition to the workout consisting of a heavy double kettlebell front rack carry paired with a good old-fashioned bench press.
• Wednesday's effort will be both a mental and physical challenge where you’ll take on two benchmarks in one workout! The first being a 2000-m row for time followed by a 10:00 rest, then a 1:00 max calories on the bike. Both were previously tested this year.
• Thursday, we’ll start the day with squat snatches where we’ll aim to get 2 reps every 2:00 for 5 sets. Afterwards, look to transition to a classic 21-15-9 for time style workout featuring knees-to-elbows and overhead squats.
• Friday’s effort includes lifting heavy with a high heart rate. This 30 minute AMRAP starts off with wall walks then a 200m run finishing the round off with heavy deadlift. Then directly afterwards we’ll get in some shoulder presses to finish the session.
• Saturday begins with week two of our clean & jerk cycle lifting at various percentages. Then we’ll transition to a WOD inspired by “Annie” in a 50-40-30-20-10 reps of walking lunges and AbMat sit-ups
Start where you are. Use what you have. Do what you can.–Arthur Ashe
.png)
