New tanks & shirts have arrived!! Come get yours before we sell out at Battle of the Ages this weekend!
Welcome to deload week…we’ll be taking a bit of a break from the heavy weights this week. You won’t see Rx+ options being offered this week. Scale back a bit, give your skeletal muscular system a break and be ready to work on those metcons!
Monday – We have a snatch pull + hang snatch complex to start out. Not going above 70% of your 1RM today. Then 4 full rounds of 4 strict pull-ups, 7 single arm KB thrusters, 8 kipping pull-ups, 7 single arm KB thrusters, 2 rounds from 0-6 min, 2 rounds again from 6-12 min.
Tuesday – We’re metconing first today with 3 rounds of 4 TGU, 15 power snatch and 25 box jumps. We finish off with handstand push-up work. Hello shoulders!
Wednesday – A little bit of run/walk ratios – 6 rounds of 1:30 run, :30 walk, and then we pick up a barbell 🙂 We’ll have 5 climbing sets of 3 front squats + 1 jerk.
Thursday – Slow and steady is the theme of today! You have a nice long chipper to work though, you’ll need a rower, box, a kettlebell, wallball and abmat. Good luck!
Friday – We begin with some paused snatch grip deadlifts, 5 sets of 2 at your 1RM snatch. Another chipper today, but not near as long! Just a few KB snatch, HR push-ups and abmat sit-ups. Then an 800 to finish the day!
Saturday – NO CLASS! Battle of the Ages at CFP!!!
Sunday Oly – A clean complex form position 2 – 2 hang pulls + 1 hang power clean + 2 front squats, a little split jerk work form the rack, and some RDLs. So fun!!
It’s going to be an awesome week! We’ll see you at the box!
