🔷 There is a hole in the concrete in the alley off of Exchequer so be careful on your way to the gym if you take that route.
Getting in those squats to start the week. Working Tempo Front Squats to drill in good habits followed by a few sets of regular Front Squats keeping those good habits. MetCon is a kettlebell workout with Russian Kettlebell Swings and Single-Arm Kettlebell Thrusters.
Bench day working a few challenging sets followed by two burnout sets. We’ve got a multiple cycle AMRAP of Burpee Strict Pull Ups, Strict Ab Mat Situps, and light Push Jerks for conditioning.
Hitting triples on the Deadlift followed by a solid couplet of Wall Balls and Hang Power Cleans.
Longer AMRAP that includes 400m Runs, Toes-to-Bar, Box Jump Overs, and Strict Handstand Push Ups. Great opportunity to practice gymnastics!
Working a Snatch Complex for skill then we have an interval workout of Rowing, Hang Power Snatches, and Overhead Squats. Two rounds of bigger sets to push through will be a good ending to the work week.
Partner WOD has Cal Rows, Push Ups, Pull Ups, and a Run! You’ll be splitting reps but both running on this longer workout.