All the shakes for all the gains right!? But are you drinking the right kind of protein?? They’re not all created equal, ya know! There are a million kinds out there, so talk to your coaches to make sure to get top quality!
This week is shaping up to be a fun one! Here’s what’s ahead…
Monday – We begin with 3-point snatches – one from high hang, 1 from the knee and one from the floor. 5 working sets, working up in weight! (Scale to power snatch if needed, depending on your overhead mobility) Our metcon is a girl benchmark WOD – Elizabeth! Everyone’s favorite rep scheme of 21-15-9, cleans & ring dips. Scale to HR push-ups, box dips or ring supports for the ring dips.
Tuesday – Today we have bent over row, 10 sets of 2. Either start light and work up each set or get to a heavyish weight and complete all 10×2 there. Then, we have a 21 min Alt EMOM of 100m runs, weighted abmat situps, KBS & DU! Start your engine!
Wednesday – We have 3 metcons to finish today! You’ll 10 minutes to complete 3 rounds of 10 power snatch & a 20/15 cal row. Next, 10 minutes to complete 3 rounds of 10 clean & jerks and 15 burpees. Lastly, 10 minutes to complete 3 rounds of 10 thrusters and a 200m run. Come ready to move!!
Thursday – Back Squat day! Decreasing reps & increasing weight…10, 8, 6, 4, 2. We’ll finish with a 7 min AMRAP of chest to bar, wallballs & DUs, what’s not to love!?
Friday – Working on ring dips today! We finish off the work week with some work rest intervals – push jerk, burpee box jumps, hang power cleans and rowing. Thank goodness for rest, right?
Saturday – Rowing, thrusters and pull-ups make for a great partner WOD! Grab your partner & get to CFP!
Sunday – All the snatch work today – hang power snatch, followed by behind the next snatch grip strict press, then snatch grip deadlift.
Work your weaknesses! As always, we’re excited to see you at the box!!
