• Monday begins this week with a for time workout consisting of toes-to-bar and wallball shots in a 21 down to 3 reps in increments of 3. This simple couplet will pack a potent punch! Immediately following with some strict shoulder presses to finish our session.,
• Tuesday get ready to clean and jerk at various percentages then transition into couplet for time style workout containing running and wait for it…….handstand walks. Just remember those handstand walks are modifiable to something that challenges you 😀
• Wednesday's workout is all about sprints on the rower. Look to complete 10 sets of rowing 200/250m pushing ourselves to that 90 - 95% zone. Don’t worry though there’s a 1:00 rest after every set 😅Afterwards we’ll work on some single leg strength with Bulgarian split squats.
• Thursday we begin with an every 2 minute for five sets of 5 hang power snatches then transition to a three-movement chipper containing ring muscle-ups, hang power snatches and bar-facing burpees.
• Friday will be a heavy day where we will complete 7 sets of 2 push presses and 1 push jerk every 3:20. Afterwards, we’ll finish off with some banded pull-aparts, bent over rows and ring rows.
• Saturday bring your best costume and chili recipe; it’s our Halloween Bar Slam. There’ll be a monster deadlift shuttle run race, zombie sled drag and the cluster mash.
There is only one way to avoid criticism: do nothing, say nothing, and be nothing. –Aristotle
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