A Look Ahead : Week of 09/07 Programming

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Here we go people, week 4 of training in our current mesocycle!  We have some clusters, push press & power snatch work in store for the week as well as 2 longer metcons & some work rest ratios.  It’s going to be a good one!  Let’s go after it & take that step forward!

Monday – Happy Labor Day!  We’ve got 1 class today at 9am – Hotshots 19!  We’re honoring 19 fallen brave firemen killed in action.  Come get your sweat on & then enjoy your afternoon!

Tuesday – We begin with 3 rounds of a core circuit, sure to challenge that midline.  Then you’ve got 4 rounds of a row, burpee, wallball triplet with 2 minutes rest in between.  The idea is to go at 75, 80, 90 & 100% efforts, so times should technically get faster!  Your last round is the only time that counts for your score!

Wednesday – Our weightlifting for the day is push press, decreasing reps & increasing weight working at 60, 75, & 80-90%.  Your metcon is increasing rounds of Cindy with some deadlifts (at 50%) thrown in the mix!

Thursday – We’re working power snatch today, a fun little 5×3.  Then a monostructural WOD of running intervals.  These workouts often look “un-fun” on paper, but are some of the greatest conditioning tools, so show up anyways & run around with your friends!  It won’t be that bad, I promise!

Friday – It’s gymnastic skill day!  Some kipping pull-up progression work is on the books for today, including an EMOM with some hollow/arch work as well.  Your metcon for the day is dedicated to sweet Kinslee (Brandon & Michelle’s daughter – can you tell who did this round of programming 😉 ) 7 rounds of burpee/box over/DU fun!  Thankfully she was born on 6-5-15 so we’re talking low reps!

Saturday – Any Saturday is a good Saturday for a partner WOD!  Grab a friend & get ready for some rowing, squat cleans & some burpees .

Make it a great week guys!  Listen to your body, scale as needed, & take a rest day or 2.  As always, we’ll see you at the box! 🙂

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