💥Monday we have a three part workout with one running clock and built in rest. The first part is 3 rounds of rowing and running. Then the second part is 3 rounds of running and a weighted carry. Finally, the third part is 4 rounds of near-sprint running intervals with a one minute rest between rounds.
💥Tuesday starts off with our second push press strength session. Then we’ll move on to a 12 minute EMOM style metcon where the odd minute has hang power snatches and the even minute has burpees over the bar.
💥Wednesday begins with some front squat work in the 85% range. Afterwards, the 15 minute AMRAP metcon has double unders, deadlifts and heavier front rack lunges.
💥Thursday we’ll get into a dumbbell bench press and ball slam power session first. Then transition to a two part metcon with rowing or bike, med ball sit-ups and push-ups. The first part is for reps then the second part is completing the first part reps for time.
💥Friday we kick off with some body weight strength consisting of strict wide grip pull-ups. Then shift over to a for time style 21-15-9 metcon with ascending weight cleans and running a fixed distance.
💥Saturday we’ll see a for time in a team style workout. This 3 round metcon has devil’s press, dumbbell step overs, toes to bar, dumbbell squats and rowing for calories.
“The mind is not a vessel to be filled, but a fire to be kindled.”― Plutarch
