💥Monday begins with taking 20 minutes to find a 1 rep max snatch. Then we’ll finish with a quick 8 minute AMRAP of double unders and overhead squats.
💥Tuesday we’ll start off with a longer metcon in a 20 minute EMOM that has calories on the bike, toes to bar, mixed grip carries and built in rest. Afterwards, we will finish up with some banded Pallof presses and Russian twists to get in some core work .
💥Wednesday, we’ll spend 20 minutes to find a 1 rep max clean and jerk. After we finish high fiving all of those PRs, we’ll finish with a short sprint style metcon that has 4 rounds of running and power cleans.
💥Thursday is a pure conditioning day with zero barbell. This for time metcon has an ascending ladder of box jumps, bike calories, and burpees with built-in rest between rounds. Then we’ll end the class with some mobility.
💥Friday wraps up the lifting week with building to a heavy for the day front squat. Then the metcon that follows is a reverse pyramid rep scheme of deadlifts, single-arm front rack lunges and weighted sit-ups.
💥Saturday, we have a hero workout called “Nate”. This 20 minute AMRAP has ring muscle-ups, handstand push-ups and heavier kettlebell swings. Additionally, we’ll also have the option to complete this WOD as a team where each partner will complete a round while the other partner rests.
“You have power over your mind – not outside events. Realize this, and you will find strength.”― Marcus Aurelius
