💥Monday starts off with a 20 minute AMRAP style metcon that consists of rowing or skiing for calories, front squats and push presses. Then we’ll finish up with a team core finisher.
💥Tuesday begins with a for time style metcon of 6 rounds that includes toes to bar, hang power snatches, a 200m run, and one minute rest between rounds. Afterwards, the post workout accessory piece we’ll be pairing weighted glute bridges and box jumps to finish the day.
💥Wednesday starts off with a power session–band-resisted bottom-of-squat hold followed immediately by counter movement jumps, building explosive leg drive. Then we’ll transition to a sprint style metcon of 10 rounds of wallballs and burpees to a plate.
💥Thursday, look to cycle through a 20 minute EMOM of dumbbell snatches, double unders, plate overhead sit-ups and a timed bike effort. Then our post workout effort includes bent over dumbbell rows and split position RDLs.
💥Friday it’s our Back Squat retest day! Athletes will get a full 25 minutes to build up to and attempt 2 to 3 heavy 1 rep max efforts after 6 weeks of our squat cycle. After all of the PRs we’ll settle into a rowing finisher just over a recovery pace.
💥Saturday we’ll being doing the hero workout “Murph” that starts off with a one mile run into 100 pull-ups, 200 push-ups and 300 air squats then a one mile run to finish. Afterwards we’ll have a potluck style breakfast BBQ.
“It can have meaning if it changes you for the better.”–Viktor Frankl
