Hope you all had an enjoyable weekend & celebrated the mother’s in your life!! Week 1 of our Summer Shake Down is complete! Athletes, be sure to check in with your coach & send over your marcos as well as progress pictures!
Here’s what’s coming up this week…
Monday – Never miss a Monday WOD! We begin with some gymnastics conditioning – 3 rounds of 1 minutes max effort pull-ups with some rest in between. Your metcon is 4 round for time of squat cleans, HR push-ups (Rx+ strict HSPU) and DU.
Tuesday – Snatch work today! You’ll have 10 minutes to work up to a heavy triple of high hang snatch, then 10 more minutes to work up to a heavy triple hang snatch. You’ll complete a 10 minute alternating EMOM of a calorie row and wallballs to finish off class.
Wednesday – One word for you, or rather, a name. NANCY. Come test this girl benchmark WOD! 5 rounds of a 400m run and 15 overhead squats, for time. 3, 2, 1, Go!
Thursday – We’ll spend a little time working up in our back squat and perform 20 min alternating EMOM of 3 back squat and 10 alternating KB snatch. All you’ll need is a box for the metcon, 30 burpee box jumps for time. Go hard & fast, this is a sprint!!
Friday – Today we’ll floor press, 5×3, then finish off with 5 rounds of 40 DU & 40 air squats. Better wake those legs up!!
Saturday – You and a partner will be completing lots of barbell push-ups, front squats and burpees 🙂
Sunday Oly – Working up to a heavy double for push jerk in 7 sets and then the same for front squat. After, you’ll have 10 minutes to find a heavy clean and jerk!
It’s going to be an awesome week!! As always, talk to your coaches about your goals, we’re here to support you on this journey of health and fitness!
