💥Monday begins with a longer 30 minute AMRAP workout that has calories on the bike, pull-ups and running with 1-minute rest between rounds. This will be a lower intensity metcon to set us up for Tuesday’s back squats.
💥Tuesday we’ll continue with our squat cycle lifting 6 sets of 4 reps. Then get into a workout with a buy-in of rowing for calories and power cleans before doing burpees over the bar for the remainder of each 2:30 set.
💥Wednesday begins with 4 sets of 6 benchpress followed by a chipper-style metcon of toes to bar and shoulder-to-overhead with an ascending/descending rep scheme.
💥Thursday we start with an EMOM pairing heavy heel-elevated goblet squats, band-resisted jump squats, and a max-effort calorie row sprint. Then move to a moderately long AMRAP workout with a rowing for calories buy-in then in the remaining time using two kettlebells for deadlifts, Russian swings and farmers carries.
💥Friday we’re doing walking lunges with focus on speed then following up with a workout that is NOT FOR TIME (you heard that right). This workout is low-stakes and focused on quality & power using double unders & wall balls, throwing as high as possible.
💥Saturday we’ll pair up and complete a 28 minute AMRAP consisting of moderate to heavy power cleans, weight sit-ups, box step overs and push-ups. Each partner will complete a round before switching.
“We have to dare to be ourselves, however frightening or strange that self may prove to be.”― May Sarton
