Phew…now that we figured Global Warming out…on to the important things, like this week’s programming 🙂 It’s week 1 of training in our new mesocycle! Here’s what’s in store:
Monday – A 15 min EMOM of KB thrusters and skill work of DU start us out. Your metcon has a 100 air squat buy-in! KBS & Abmat Situps complete it!
Tuesday – We begin with some gymnastic work. Strict Pull-ups (weighted if you’re able) & hollow/arch holds. You’ll finish off with 5 sets of rowing & burpees with a little recovery time built in.
Wednesday – Time to get your clean on! We’re working up to a heavy 3 rep clean or power clean (depending on your comfortability catching in the bottom). A 6 min EMOM of a complex follows, 2 clean pulls + 1 clean + 2 front squats. You have a longer metcon today – 12 mins of KU & KB Snatches!
Thursday – Woohoo…back squat day! We’re working up to a heavy set of 3. Then, we’re on the rower for 5 sets of a 1 min row for calories – max effort!!
Friday – We’ll spend about 30 minutes working on Kipping Pull-up progressions. Your metcon is work/rest ratios of push-ups, ring rows, squat jumps. Cindy will be so easy in just a few weeks 😉
Saturday – Grab a partner…you’ve got 2 15 minute AMRAPs to complete! Make sure you’re ready to squat, you’ll be doing lots of wallballs & headcutters. Don’t forget ladies, tonight is Women’s WOD & Wine Night! 5pm, bring all your girls!!
Should be a fun week! As always, we look forward to seeing you at the box!