Who’s ready to get stronger & better this week!? Coach Joel shared this on FB last week, thought i was worth passing along… 1% better today than yesterday, 1% better tomorrow than today, a year later you’ll be 365% better, this year 366% better! (Leap year 😉 ) A fun week is in store…
Monday – Deadlift day! Work to a heavy 5 reps. This doesn’t mean a 5RM. We haven’t deadlifted in a few weeks, so focus on form! Your metcon is made up of 2 EMOMs, the first has strict pull-ups & DUs, the second has HR push-ups & DUs. Scale appropriately!
Tuesday – Today we shoulder press! A 3×5, using the same weight for all 3 working sets. Add weight from your previous 3×5 if you completed all reps there last time. A triplet will finish us out…hang power cleans, box overs, & abmat situps! Fun stuff!
Wednesday – Pick your favorite kettlebell, you’re going to need it for 2 AMRAPs! First, a 10 minute AMRAP of KB snatch & bear crawl, rest 5 minutes, then a 10 minute AMRAP of KBS & rowing. Get ready to train that aerobic capacity!
Thursday – Get ready for back squat day! A 3×5 using 90-95% of your 5RM last week. After back squat, you’ll complete 3 sets up chin ups, max effort reps. Your metcon is an alternating EMOM of push & pull, floor press & rowing for cals. Pick a challenging weight for floor press & hit the same number of cals each time! That rower can get ya, don’t let it win!
Friday – You’ve got hang snatch work to round out the week! A 10 minute EMOM of 2 reps, increasing weight as you go. The metcon could get spicy! Wallballs & T2B, 54 of them to be exact!
Saturday – Grab your favorite partner & get ready to WOD! A fun partner WOD of single arm KB thrusters, slamballs, burpees & DU will get that heart rate up!
Sunday Oly class – We’re working high hang cleans today – speed under the bar is key! We follow that with a fun front squat/split jerk complex and then round out class with some hurdle hops & box jumps.
Come get your fitness on people! We’ll see you at the box!
