💥Monday we begin with some muscular endurance focussing on horizontal pulling with feet elevated ring rows. Then finish up with a every 2 minutes for 7 rounds completing calorie rowing and chest to bar pull-ups
💥Tuesday we’ve got a longer aerobic workout. In this 24 minute AMRAP there is running, power cleans and DB step-ups. This will be a great day to work on pacing the run and to dial in your barbell positions.
💥Wednesday is our 3rd week of our upper body press cycle. We add 1 rep to the volume making our push press 6 sets of 5. Afterwards we have a couplet style metcon with 3 rounds for time containing toes to bar and wallballs.
💥Thursday’s focus is on the lower body beginning with the sumo deadlift. Our goal here is to build to a heavy 1 rep for the day. Afterwards look to complete 6 rounds for time of double unders and heavier squat cleans.
💥Friday starts off with a power session consisting of 1 & 1/4 bench press. The challenge here is to hold that 1/4 position for 4 seconds. Then finish off with a heavy shoulder triplet completing 5 rounds for time of burpees, hang DB snatches and DB overhead walking lunges.
💥Saturday grab your partner to complete 6 rounds for time of Synchro Single Arm Russian Kettlebell Swings, Med Ball Pass Ab Mat Sit-ups and a partner run holding a band
💥Sunday we have our Hybrid Race Training race team workout at 8am
“Boats that stay in the harbor are safe, sweetheart, but that’s not what boats were built for.”― Fredrik Backman
