💥Monday begins with our heaviest push press progression of the cycle–3 sets of 2 at 88% and look to retest our 1 rep max on Friday. Then follow up with a very intense ladder style couplet of power snatches and burpees over the bar.
💥Tuesday focuses on lower body strength beginning with 5 sets of 3 back squats at 70%. Afterwards, the two part metcon starts with 4 rounds of calories on the rower and walking lunges then resting for 2 minutes followed by rowing for a larger amount of calories for time to finish.
💥Wednesday leads off with a power session containg bursts on the rower or ski erg and banded shoulder presses. Then we’ll move on to a 10 round interval style workout with built in rest featuring toes to bar, wallballs and double unders.
💥Thursday will be a lower intensity aerobic session meant to be a true recovery/endurance day ahead of Friday’s 1 rep push press testing. This WOD is 3 rounds not for time of running, kettlebell swings, bike and body weight step overs.
💥Friday we will retest our push press 1 rep max from all of our hard work over the past few weeks. Once we finish with all of the PR’s and high fives look to complete a 10 minute AMRAP with strict pullups and the bike.
💥Saturday’s team WOD features 10 rounds of running together, synchro dumbbell clean & jerks, dumbbell plank drag throughs together and sharing burpee box get overs.
“There is virtue in work and there is virtue in rest. Use both and overlook neither.”― Alan Cohen
