I mean, who doesn’t love squats!? This week, we have both back & front squats coming up, so it’s sure to be an awesome week! Plus, we have our ugly sweater WOD & Christmas party this weekend! You all may have to turn your sweaters into tank tops since it’s so unseasonably warm 😉
Monday – We start the week with a fun snatch complex – 1 snatch high pull + 2 hang power snatches. You’ll build in weight each set. We wrap up with 5 rounds of some active bar hangs & KBS with a minute rest after each round. Your shoulders & hammies are sure to feel it tomorrow!
Tuesday – We’ve got 3×5 of back squat & shoulder press. Add 5lbs to what you did last week for back squat & do all 3 working sets at that weight. For shoulder press, go up on the last set if you can! Your metcon is a 10 minutes couplet of medball cleans & abmat situps. Keeping it pretty basic today!
Wednesday – Today the key word is conditioning! We begin with some rowing intervals for calories, sandwich some decent rest in between and finish with 6 minutes worth of half burpee step ups. Working on those lungs people!
Thursday – We’ve got a weightlift superset with a gymnastic move – bent over row & chin ups. Then we’re counting down from 10, doing KB snatches with a 100m run in between each round.
Friday – Front squat day!! Add 5lbs to what you front squatted last week and complete all working sets there. You’ll finish the day with 2 amraps, one 8 minutes, the other 4 minutes. These will require your shoulders, legs & lungs for thrusters, wall walks, strict pull-ups & burpees, so come prepared 🙂
Saturday – Ugly Sweater WOD!!!! We’ll be completing the 12 Days of Christmas WOD! Should be a blast!!
Get your week started off right & get to the box! Don’t forget our December attendance contest that’s going on…make it to 10 classes this month & you have a shot at 25% off your January dues! As always, we’ll see you at the box!
