💥Monday starts off with our push press strength cycle. Our goal today is to build up to a true heavy single on the push press over 8 sets. Then we’ll move onto a 6 round workout with moderately heavy hang power cleans paired with wall walks.
💥Tuesday won’t leave your legs too wobbly–starting off with some wave loading back squats starting at 75% building to 88% then backing off to 80%. Afterwards, we’ll finish up with a 15:00 AMRAP of back rack lunges, AbMat sit-ups and box jumps.
💥Wednesday begins with an upper body pulling focus, the chin-up. Here we’ll push for max reps over 5 sets while maintaining some reps in reserve. Then the metcon pairs rowing with renegade rows over 8 intervals.
💥Thursday, a longer metcon includes two 10 minute AMRAPS. The first pairs double unders with deadlifts. Then after a 2 minute rest we’ll begin the second AMRAP which pairs kettlebell goblet stepovers with bike calories.
💥Friday builds on Monday’s baseline test–we’ll take 80% from that one rep push press and complete 6 sets of 3 reps. Then we’ll complete a challenging shoulder and midline combo of overhead squats with toes to bar in a 21-15-9 style WOD.
💥Saturday is a full body chipper style workout. In this team session athletes will become very familiar with their DB today, working through snatches, burpees and plank drag throughs between each run segment.
“He who strongly desired to rise up will think of a way to build a ladder.”— Japanese Proverb
