Here we go people, week 4 of training in our current mesocycle! We have some clusters, push press & power snatch work in store for the week as well as 2 longer metcons & some work rest ratios. It’s going to be a good one! Let’s go after it & take that step forward!
Monday – Happy Labor Day! We’ve got 1 class today at 9am – Hotshots 19! We’re honoring 19 fallen brave firemen killed in action. Come get your sweat on & then enjoy your afternoon!
Tuesday – We begin with 3 rounds of a core circuit, sure to challenge that midline. Then you’ve got 4 rounds of a row, burpee, wallball triplet with 2 minutes rest in between. The idea is to go at 75, 80, 90 & 100% efforts, so times should technically get faster! Your last round is the only time that counts for your score!
Wednesday – Our weightlifting for the day is push press, decreasing reps & increasing weight working at 60, 75, & 80-90%. Your metcon is increasing rounds of Cindy with some deadlifts (at 50%) thrown in the mix!
Thursday – We’re working power snatch today, a fun little 5×3. Then a monostructural WOD of running intervals. These workouts often look “un-fun” on paper, but are some of the greatest conditioning tools, so show up anyways & run around with your friends! It won’t be that bad, I promise!
Friday – It’s gymnastic skill day! Some kipping pull-up progression work is on the books for today, including an EMOM with some hollow/arch work as well. Your metcon for the day is dedicated to sweet Kinslee (Brandon & Michelle’s daughter – can you tell who did this round of programming 😉 ) 7 rounds of burpee/box over/DU fun! Thankfully she was born on 6-5-15 so we’re talking low reps!
Saturday – Any Saturday is a good Saturday for a partner WOD! Grab a friend & get ready for some rowing, squat cleans & some burpees .
Make it a great week guys! Listen to your body, scale as needed, & take a rest day or 2. As always, we’ll see you at the box! 🙂
