💥Monday starts off with a strength piece containing Romanian deadlifts (that builds in load across 4 sets) and Russian step-ups. Then we’ll transition to a three round for time style metcon of rowing for calories, heavier alternating DB hang cleans and box jumps.
💥Tuesday will be a longer metcon–we’ll alternate between two couplets every 2 minutes where couplet 1 has double unders and handstand push-ups and couplet 2 has toes to bar and power snatches.
💥Wednesday begins with 5 sets of 5 reps front squats, kept at moderate and technical 60% of your best back squat. Afterwards, look forward to a short but challenging 10 minute AMRAP. In this workout we’ll start off with 3 wallballs and 3 deadlifts then adding 3 reps after each round.
💥Thursday, running is the star in today’s class with running drills into a run + machine sprint. Every 3 minutes we’ll complete a 400m run then calories on any machine. Then rest the remainder of time.
💥Friday we start off breaking the power snatch into three different starting positions. Then transition to a workout that is scored by the weight used instead of time. “Snatching Gwen” is a 15-12-9 style WOD focused on unbroken sets. Everyone will want to choose their weight wisely 😁
💥Saturday will be a classic long partner grind! Our workout will be 3 rounds of running together then sharing the reps for the thrusters, push-ups and sit-ups.
“Blessed are the hearts that can bend; they shall never be broken.”― Albert Camus
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