We completed our last mesocycle last week. We saw lots of gold stars & PR’s on the whiteboard! We hope you were all encouraged by those faster row times & heavier cleans! This week we begin a new mesocycle with a week of general programming. Stay tuned to the blog for more details about the measures we’ll be testing next week in our newest mesocycle!
Monday – Get ready for a little fun with the bear complex! We’re working up to a heavy 1×2 (not the full 5×7). You won’t get a lot of rest during the 9 min EMOM that follows! 100m runs & KBS make a fun combo!
Tuesday – We’ll start off with some ground conditioning and then some strict + kipping pull-up work. A longer 15 minute AMRAP awaits you – DU’s, Wallballs & an active bar hang should be a fun triplet!
Wednesday – Ready for a lifting sesh? Floor Press & Bent Over Row are on the agenda for the day. Both a 5×5. Your metcon will require a rowing buy-in, then a few burpee box overs & OH reverse lunges.
Thursday – Back Squat day! Sets of 3 at 50-60-65-70-70%. 80 DU & Abmat Situps make up your WOD with just a few 100m runs thrown in the mix 🙂
Friday – We’re working power cleans today, you’ll take 15 minutes to work up to a heavy double. You’ll then take 70% of that for a little complex work. You’ll finish the day off with a quick KB Snatch & T2B couplet.
Saturday – As always, it’s a fun partner WOD!! Grab a friend & get to the box!
It’s going to be an awesome week at CFP! We’ll see you at the box!
