💥Monday we start off with upper body pulling that consists of a dead hang hold into a max set of strict pull-ups. Then we’ll move into a descending rep scheme metcon of double unders and heavy bench press.
💥Tuesday will begin with a stregth piece of a contrasting complex consisting of tempo deadlifts, power cleans, and jump squats. Then we’ll transition to a for time style metcon that is a crisp 3 rounds of med ball step overs and wallballs.
💥Wednesday look forward to a single session 20:00 EMOM cycling through short rowing sprints, toes to bar, and shoulder-to-overhead — all at high effort within short working windows.
💥Thursday, we’re in week 4 of the linear squat cycle, this time at 6 sets of 6 at 80%, the biggest squat session of the cycle. Afterwards we’ll go into an 8:00 AMRAP of burpee box jump overs and heavy kettlebell swings.
💥Friday we’ll see a longer metcon consisting of 4 sets of rowing and ring push-ups that has a built in rest period. The goal here is steady pacing on the rower and a controlled movement on the rings.
💥Saturday’s team workout uses a “Cindy” style rep scheme with a twist. This 30:00 AMRAP will have running, pull-ups, power snatches and sit-ups
“Every child is an artist. The problem is how to remain an artist once he grows up.”–Pablo Picasso
