💥Monday, we begin with a longer body weight metcon. In this WOD we’ll see handstand push-ups, toes to bar and either the row or ski erg all packaged up into five sets every 4 min.
💥Tuesday starts off with our heaviest back squat day of the cycle. We’ll be aiming for 3 sets of 2 at 85 to 90%. Afterwards, our metcon pairs wall balls and burpee box jump overs in a descending rep format where the box height will increase every round.
💥Wednesday we have our last heavy snatch session before our retest next week. This snatch complex we’ll see a hang snatch plus snatch in the 80 to 87% range. Then the metcon we’ll see a short simple but effective interval of deadlifts and heavy suitcase carries for 4 sets.
💥Thursday is our last clean & jerk session before next week’s retest. We’ll work to a heavy clean + front squat + jerk complex for the day. Then our AMRAP metcon, a short high-intensity ascending ladder on the bike paired with thrusters.
💥Friday starts with a pull-up skill session. Then the following metcon is a version of the classic benchmark “Eva”. We’ll call it mini “Eva”; 5 rounds of running, heavier kettlebell swings and pull-ups.
💥Saturday–Hybrid Halloween, a partner workout that consists of running, ski erg, sled push and pull, burpee broad jumps, rowing, kettlebell farmers carries, sand bag lunges and wall balls. Come dressed in your best Halloween costumes.
“Leadership is meeting people where they are so you can take them where they need to go.”― Todd Stocker
