Or week…Get ready for a week filled with 1 rep maxes and benchmark wods. It is going to be quite the week ahead!!!
Monday – We kick off our week with some 1 rep maxes…three to be exact. We will be finding our 1RM bench press, back squat and power clean today. No metcon, just strength!!!
Tuesday – The benchmarks kick off with Ghost. 6 rounds of 1 min rowing, 1 min du’s, 1 min burpees and 1 min rest will have you feeling just fine! We wrap it up with three 200m suitcase carries.
Wednesday – Hump day is for Jackie…1000 m row, 50 thursters and 30 pull-ups for time! Then we hit a 10 min EMOM of 1 back squat at 90% of your 1RM. Those legs will be feeling it today!!!
Thursday – Our metcon for today is Diane. She is 21-15-9 of deadlifts and handstand push-ups…pick your weight and mods wisely!!! We finish it off with strict pull-ups superset with abmat situps.
Friday – Fight Gone Bad for your Friday goodness! 3 Rounds of 1 min stations of wallballs, sumo deadlift high pull, box jumps, push press and rowing for calories followed by 1 min rest! Then we go for a max effort 500m row before class is over!
Saturday – Grab your fav friend and come in to enjoy 3 three metcons. From 0-10, partner one will complete a one mile run and then partner two will complete max effort GOH with the remaining time. Then rest from 10-15. Then from 15-25, partner two will do a 1600 m row and partner one will do max effort burpees with the remaining time. Then rest from 25-30. Then to finish up from 30-35,we do max effort wallballs! Sounds like an awesome Saturday to me!!!
We can’t wait to see all the hard work this week. Always ask a coach if you have any qustions! As always, see you at the box!!!
