Don’t worry, we aren’t that mean!! We hope you enjoyed (and have recovered) from Benchmark week. We continue our open prep this week with more GPP. You will be seeing a new type of squat this week, so be sure to pay close attention to your coaches during demo! Here is a look at what is ahead…
Monday – We start the week with Back Squat (what better way!). We have a 6 min EMOM of sets of 2. We are staying light today, going no higher than 65% of our 1RM. Then we wrap things up with 6 rounds for time of 3 clean and jerks, 6 pull ups and 9 push ups.
Tuesday – Our day begins with some kettlebell work. 4 sets of 5 (both sides) of strict press and single leg RDL’s to be exact. Then we finish off with 12 min ALT EMOM of 150m row, 15 KBS, and 20 ab mat sit ups.
Wednesday – It is going to be a fun day of thrusters and double unders! We are doing 6 rounds for time…round 1 is 5 thrusters and 80 du’s, round 2 is 6 thrusters and 70 du’s, round 3 is 7 thrusters and 60 du’s, round 4 is 8 thrusters and 50 du’s, round 5 is 9 thrusters and 40 du’s and round 6 is 10 thrusters and 30 du’s. Of course there is a catch! You only have two minutes to complete each round! We finish off the day with an ab circuit that is NFT!
Thursday – We start off with some gymnastics work of two 5 min EMOM. The first is strict pull ups and the second is kipping pull ups (or your current modification). Then we head into our metcon of 21-15-9 Hang PC’s with 15 T2B in between each round! It is going to be a grippy day!!!
Friday – TGIF!!! Weightlifting for today is 3 x 5 Zercher Squat (remember when we told you we would be doing something new??) and 3 x 20 HR Push ups. Then we finish up with a 14 min AMRAP of goblet reverse lunges, burpees and double unders! Sounds like a blast!!!
Saturday – Bring your favorite partner and enjoy a 25 min AMRAP of 20 ALT Power Cleans, 5 rounds of Cindy and 100 double unders.
It is shaping up to be a great week! Super Bowl Sunday is this week (Go Panthers) so be sure to get in to help cancel out some of your football goodies! As always, see you at the box!!!
