Welcome to Week 4 of this mesocycle! Hopefully everyone has recovered from the lunges last week! Here is a look at what you can look forward to this week…
Monday – We are kicking off the week with front squats. We will be doing 3 sets of 5 and 3 sets of 3 increasing the percentages throughout the sets. Then our metcon is 4 rounds for time of 15 wall balls, 15 box overs and a 200m run. There is a 16 min time cap, so be sure to keep those rest breaks short!
Tuesday – We start with a 16 min alternating EMOM. We will alternate through push ups, strict pull ups, a plank hold and double unders. Then we finish up the day with an 8 min AMRAP of one TGU per side, 15 kbs, and 30 double unders. Oh wait it is not over yet! We take 3 min rest and then 3 min of max effort burpees. Wow what a day!
Wednesday – Our weightlifting for today is 5x 5 floor press superset with bent over rows. The day is finished up with a 21-15-9 of Hang PC (at 50% of your max), air squats and pull ups.
Thursday – If you come to class for the metcon, then this is the day for you! We start with 4 sets of 500 m row increasing our efforts each time. Then we are doing Annie on the run. What is more fun than Annie (50-40-30-20-10 du’s and abmat sit ups)? Annie with a 200m run in between each round! Make sure to bring your endurance today!
Friday – TGIF!! The work week is wrapped up with a 6 min E2MOM of strict pull ups. Then our metcon is 5 rounds NFT of power snatch, box jumps and kbs.
Saturday – It’s partner time! We have a 22 min AMRAP of 30 push ups, 25 pull ups, 20 box jumps, and 15 box jumps. Grab a friend and get it done!
It is looking to be a great week! Make sure to check your percentages before class and as always, see you at the box!
