💥Monday starts the week off with a deliberate low-intensity day consisting of three 10 minute long aerobic intervals combining machine work, a short run, and weighted overhead sit-ups. Afterwards, we’ll finish up with 3 sets of pallof presses to challenge the core.
💥Tuesday our deadlift cycle steps up to its heaviest percentage at 80 to 85% with the volume dropping to 4 sets for 3 reps. There will be one more session next Monday then next Friday will be our deadlift retest. Immediately after we’ll complete 6 rounds of medball step overs and wallballs.
💥Wednesday begins has an upper body pull segment where we will work on horizontal pulling with band resisted body rows. Then we’ll transition to a metcon with 3 rounds of shoulder to overhead, burpee pull-ups and hang power cleans.
💥Thursday we have a brand new complex to kick things off. The Bulgarian split squat into a Bulgarian split clean & jerk. Then a 15 minute AMRAP that follows has running, box jumps and dual dumbbell front squats.
💥Friday–CrossFit Community Cup workout number 3. This workout has three 4 minute AMRAPs followed by 2 minutes of rest. Each AMRAP starts with shuttle runs and toes to bar then after each max reps of: 1st power snatches, 2nd overhead squats and 3rd squat snatches.
💥Saturday’s WOD is a team of 3 completing a two part workout. The first part is 12 rounds of wallballs, DB snatches and push-ups. The second part is also 12 rounds of wallballs, DB shoulder to overhead and pull-ups.
“Discipline is the bridge between goals and accomplishment.”— Jim Rohn
