💥Monday starts off with building to a heavy squat clean and thruster complex. Then we’ll transition to “Topsy” a 25 minute AMRAP of ring muscle-ups, thrusters and rowing for calories workout in honor of McCoy “Topsy” Turner.
💥Tuesday we’ll see a repeat benchmark WOD called “Annie” consisting of decreasing 50 to 10 reps for time of double-unders and Abmat sit-ups. Afterwards, look to practice some handstand walking skills.
💥Wednesday’s workout might seem like a short workout, but packs a punch. In just 8 min we’ll try to get as many rounds as possible of overhead squats and chest to bar pull-ups. Immediately after look to get in some single arm DB overhead squats.
💥Thursday is a longer for time style workout where the reps increase and decrease like a pyramid with movements like burpee box jump-overs, power cleans and set number of calories on the bike to complete afer each set.
💥Friday we’ll slow it down a bit for a hang power snatch day. Look to complete 10 sets of 2 every 2 min during the session.
💥Saturday grab your partner for a longer fast pace for time style WOD. We’re looking at doing two rounds of shuttle runs, toes-to-bar and strict pull-ups.
💥Sunday our first time being open for a 12pm noon class, starts off with some pre-conditioning 100m runs. Then slide into a 15 min AMRAP workout consisting of heavier back squats and running.
“You can never cross the ocean until you have the courage to lose sight of the shore.”–Christopher Columbus
