Just a little reminder since you will see kbs a couple times this week! Welcome to week one of our current mesocycle. You guys killed it during testing week and cannot wait to watch all the gains happen this cycle. Here is a look at what you can expect this week…
Monday – Nothing gets your week started right like front squats. We will be doing a 5 x 5 at 70-80% of your 1RM. Our day is wrapped up with a 12 min AMRAP of an accending ladder of burpees, kbs and step ups.
Tuesday – Today we start with a gymnastics circuit of beat swings and hollow and arch snaps. Then we finish it off with with a WOD for time of a 600m run buy-in and then 3 rounds of DU’s, kbs, slamballs and push-ups. Should be a fun one!
Wednesday – Our weightlifting today is shoulder (or strict) press. We will then head into a E2MOM of Hang PC to push press, air squats and abmat sit-ups. Enjoy that rest today!
Thursday – Another gymnastics circuit kicks off the day today. This time we will be doing strict pull-ups, kb tempo goblet squat, and hollow rocks. The metcon today is a 15 min AMRAP of 200m run, 100 m suitcase carry and 10 push-ups.
Friday – Time to do some cleaning around this place! We start off the day with a E2MOM of 3 Power Cleans at 75@ of your 1RM. We end the day with a 9 min AMRAP of 9 kbs, 9 burpees, 9 kbs, 9 box jumps.
Saturday – Partner Day!!! Grab a pal and come in for a 25 min AMRAP of a 500 m row, 30 thursters, 30 slam balls and a 400 m run. Might get a little spicy!
We are looking forward to a great week of work. Make sure to come in prepared and know your percentages and as always, see you at the box!
