Welcome to week 5! Only one more week of training after this one, so it is time to get serious! Here is a look at what you can look forward to seeing this week!
Monday – Our weightlifting kicks off with a power clean, front rack lunge and push press complex. There is no prescribed weights, so just work up to something that is challenging but you can maintain form throughout all the movements. We finish off with an 8 min AMRAP of an ascending ladder of burpees, pull ups and slamballs.
Tuesday – We start off with 10, 50 meter uphill sprints. We are building intensity each round, so that 10th round should be all out! Then we wrap it up with a 12 min AMRAP of box jumps, kbs and du’s.
Wednesday – Happy Hump Day! We start with Front Squats. We will work up to a heavy single and then deload with a set of 3 and then 5. Our WOD is NFT today. 4 rounds of a 250 meter row and 15 wall ball push press.
Thursday – The gymnastics portion is a 15 Min alternating emom of TTB, push ups and skaters lunges. Then the metcon is n 18 min AMRAP of 3 Hang PC, 6 DL and 9 burpees then 1 min rest.
Friday – We start the day with a 5×5 of Shoulder Press (working sets at 70-80%). Then we finish with a 21-15-9-6-3 of goblet squats and pull ups.
Saturday – Yay for the weekend! It is partner WOD day! How does a 24 min AMRAP of 100 kbs, 75 walking lunges, 50 abmat sit ups, 25 burpees and a 400 m run sound??? Like it should be a blast!
It should be a great week! As always, see you at the box!
