💥Monday we begin with 8 sets of paused overhead squats working at around 85% of our 1RM. Afterwards, we’ll see a fast and sprinty metcon containing 10 rounds of double unders and suitcase lunges.
💥Tuesday’s strength begins with a clean and jerk complex. In this complex we’ll complete 2 cleans followed by 2 jerks in our 78 to 82% range. Then the following metcon has four 2 minute AMRAPs with 30 seconds of rest containing power cleans, thrusters and push-ups.
💥Wednesday we’ll pepper in some fun footwork skill involving a relay ladder race to prep us for a longer challenging running heavy metcon. We’ll see box jumps with increasing height, running with increasing distance and a machine of choice with constant calories.
💥Thursday starts out with building our gymnastic skills around the ring dip. Then we’ll utilize that skill in a 15 minute AMRAP containing ring dips, support holds, chin-ups, chin-up hang holds, V-ups, and hollow body holds.
💥Friday closes the strength week with a short, heavy Snatch EMOM working from our 80 to 85% range. Then get ready for a metcon that has 2 rounds of heavy deadlifts and calories on the rower. Then 2 rounds of moderately heavy overhead squats and calories on the rower.
💥Saturday–teams of 3 to complete a higher volume barbell metcon that has hang power cleans and front rack lunges at a light weight. Partner 1 completes barbell reps, partner 2 holds a plank and partner 3 rests. When partners switch everyone completes burpees 😀
“Community is much more than belonging to something; it’s about doing something together that makes belonging matter.”— Brian Solis
