Programming
-Monday-
Kicking off the week with a lot of Clean & Jerks. Practicing during strength time then we’ve got a “Running Grace” WOD with 400m Runs and Clean & Jerks for a little barbell fun and intensity.
-Tuesday-
Working the Pause Overhead Squat for strength time to focus on proper positioning in the movement. MetCon is a little longer but slower paced as you’ll end up breaking things up as you work through Wall Balls, Single Arm Dumbbell Overhead Squats, and Strict Ring Dips.
-Wednesday-
Quick and grippy couplet of Deadlifts and Pull Ups for our MetCon! We’ll do Post-WOD accessory on the core and shoulders with GHD Situps along with Plate Lateral and Front Raises.
-Thursday-
Bench Day! Hitting some triples before an interval workout with Cal Rows, Push Ups, and Double Unders. Great day to push where you need to and improve a skill, strength, or conditioning.
-Friday-
Taking some Oly time on the Hang Snatch before an ascending ladder of Toes-to-Bar and Burpee Box Jump Overs. The start will feel easy so don’t fall into the trap as you’ll need to grind it out later in the workout.
-Saturday-
Longer partner WOD as we work through Runs, Russian Kettlebell Swings, and Ring Rows. Nice start to the weekend so come get a good sweat!