Are you motivated!? Sounds like a good fitness plan to me…I mean, there’s bacon! In all seriousness, though, it’s the first full week of 2016. Make it a great one by coming to workout at least 3-4 times this week. Make that commitment to yourself & stick to it! We have a great week of programming ahead! Still working on our general physical preparedness, so it’s a good mix of everything 🙂
Monday – Starting the week of with some back squats, woohoo! 3×5, adding 5 lbs to what you did last week (if you completed all 3×5 at a weight). Post squats, some pushups await, either weighted or hand-release – 3×10-20 reps. Your metcon is 8 rounds of thrusters (only 5 at a time!) and evil wheels (like an ab roll out). Should be fun!
Tuesday – Working on our gymnasty skills – either muscle ups or pull-ups depending on your skill level. Combining strict & kipping every 75 secs for 8 sets. A fun triplet will round out the class, 10 rounds of some KBS, DU & bear crawl should get that heart rate up!
Wednesday – Grab a barbell for some power cleans. Working up to a heavy triple today in 5 working sets. You’ll use 85% of today’s triple for an E2MOM. 6 sets of 4 power cleans & 30 sec max calories on the rower! Get ready to push it!!
Thursday – Time to front squat! 3×5 again, add 5 lbs to what your last 3×5 was, same weight for all 3 sets. Your metcon is full of push, squat & pull – 50 HR pushup buy in (ouch – keep those sets small!), then you have wallballs & pullups to finish out!
Friday – Today we snatch! Well a snatch complex actually – E2MOM for 10 sets, a snatch pull + hang snatch. Try to increase the weight each set! Your metcon is 100 Russian KBS for time – with a twist! After every 10 swings, you’re to perform 3 (or 5 – Rx+) strict pull-ups. There’s a 15 minute cap so get to it!
Saturday – As always, a fun partner WOD will get your Saturday off to a great start! 14 sets of the bear complex is your buy in, then… double Jackie!! 🙂
Sunday Oly class – Cleans from every position + some 1.5 Front Squats. Can’t wait!
Have any big goals for 2016?! Hit a certain back squat, snatch xx amount of weight, get a muscle up, run a 5k? Let your coaches know, we want to help you succeed! We’ll see you at the box!