💥Monday our priority for the day centers around the largest push press volume in this cycle; 6 sets of 6 at 80%; you won’t want to miss it! Afterwards, look to complete 3 rounds not for time style metcon of running and weighted carries.
💥Tuesday’s menu–a power session with plyo push-ups and bar muscle-ups. Then a 15 minute AMRAP containing box jumps and toes to bar with a built-in 30-second rest each round.
💥Wednesday’s prescription starts off with a heavy back rack barbell lunge piece to help build our single leg strength. Then we’ll take on two 21-15-9 segments with front squats, wallballs and calories on a machine.
💥Thursday begins with a lower volume but heavier push press session before next week’s retest! Then we’ll hit “Grace,” a classic CrossFit benchmark of 30 clean and jerks for time.
💥Friday starts with some muscular endurance building our vertical pulling capacity with chin-ups. Then we’ll move to a heavy kettlebell metcon with Russian kettlebell swings and front rack step ups.
💥Saturday pair up to complete a 25 minute AMRAP where one partner runs 200m, the other performs an AMRAP of 5 Burpees + 10 Deadlifts then switches. After every four rounds everyone will add 200m to their runs and five reps to the burpees and deadlifts.
💥Sunday check out our Hybrid Race Training at 8am.
“We love being mentally strong, but we hate situations that allow us to put our mental strength to good use.”― Mokokoma Mokhonoana
