Battle of the Ages was a huge success this weekend!!! Thanks again to all our wonderful volunteers & sponsors! We couldn’t have done it without your help!! And congrats to all the athletes that participated, job well done!! We can’t wait to do it again… next year 😉
Last week we took a bit of a deload, but this week we’re back to our regular programming! Who’s ready to train? Who has new goals to crush!?
Monday – Today we back squat! Working up to a moderate set of 3 in 6 sets with your working sets starting after your naked bar warmup set. We finish off with 2 metcons. The first is 3 rounds of 15 thrusters and 60 DUs (with an 8 minute time cap). The second is 4 rounds of 5 burpees, 10 bar facing burpees, and 15 SDHP followed by a minute rest. Never miss a Monday WOD!
Tuesday – Your weightlifting today is a little different, some barbell conditioning! You’ll complete 4 rounds of 1 power snatch, 2 OHS, 3 power cleans and 4 front squats. Go fast here, you get 3 minutes to recover! Then, lace up those tenny’s…3 rounds for time of 400m run, 21 air squats, 15 abmat situps (rx+ t2b), and 9 HR pushups (rx+ HSPU).
Wednesday – You’ll begin with a metcon – a calorie row buy-in, then 5 rounds of a 200m run & 10 burpee box jumps. Once you catch your breath & your heart rate comes back down, we’ll finish off with 4×8 front rack step ups.
Thursday – In a 10 minute cap you’ll need to complete 3 rounds of 21 KB SDHP, 12 floor press & 3 strict pull-ups (rx+ ring muscle ups). Afterwards, you have 6×3 of paused clean grip deadlift. Should be fun!
Friday – Today we power snatch. You’ll build to a heavy set of 2 in 20 minutes. Your metcon today is 16 minutes of an alternating EMOM – 3 power snatch at 75% of today’s 2 rep, 40 DU. What a way to end the work week!
Saturday – Grab your favorite partner – it’s a doozy today! Fun shall be had all around!
Sunday Oly – Some snatch work today – sets of 5 at different percentages of your 1RM snatch, snatch grip lift offs and some good mornings to round out the day!
We can’t wait for an awesome week at the box!! See you there!
