💥Monday brings us another power day, with two parts–1st piece, every 4:00 for 2 rounds includes a wall sit, a bike sprint and 3 squat clean thrusters. Then transition to a grippy & core focused metcon of heavy deadlifts and mixed grip carries.
💥Tuesday is week 5 of our back squat cycle and we’ll see 4 sets of 4 back squats at 85%. Then following up with a 3 rounds for time metcon of push press, high box jumps and burpees.
💥Wednesday we’ll have a longer not for time style metcon where we will work through a descending rep scheme of weighted ab mat sit-ups and hang power cleans (50-40-30-20-10), with a 400m run after each.
💥Thursday look to take on a upper body workout based off the hero WOD “JT” and is 15-9-6 of strict ring dips, push-ups, and strict handstand push-ups with built-in rest between movements and rounds. Afterwards, is a group of 3 team finisher: accumulate as many calories as possible in 12 minutes on a rower or ski erg.
💥Friday we’ll close out the squat cycle with our second squat session of the week: 3 ×1 @ 85%. Then move on to a metcon with a 10 down to 1 rep scheme of pull-ups and squat cleans.
💥Saturday finishes the week off with another team workout. Look to complete by sharing the work of crossbody single unders, bike calories, walking lunges and toes to bar.
“Not the power to remember, but its very opposite, the power to forget, is a necessary condition for our existence.”― Sholem Asch
