Ethan working through Handstand Push Ups last week.

 

Programming

-Monday-

Lots of cleans to start the week!  Hitting a Clean complex to practice and for strength work followed by an ascending ladder of Hang Power Cleans and Lateral Burpees over the Bar.  It’s quick but challenging so push the pace as able.

 

-Tuesday-

Mostly a gymnastics day as we’ll start with an EMOM of Strict Pull Ups and Turkish Get Ups then a workout of Runs, Ab Mat Situps, and Toes-to-Bar.  Get stronger this day as well as a nice conditioning workout!

 

-Wednesday-

Big Deadlift day as we’ll build on last week’s triples for strength time then hit another EMOM.  This time we’ll have Deadlifts on one minute and Dumbbell Thrusters on the other minute.  Strength and conditioning with a slightly lower heart rate today.

 

-Thursday-

Going overhead for strength time with a complex of Shoulder Press + 2 Push Press + 3 Push Jerk.  It’ll be challenging but hopefully help you establish the differences in those lifts.  Workout has Push Jerks and Box Jumps on a super short rep scheme to keep you moving and able to challenge the loading.

 

-Friday-

Strength work is Pause Back Squats building on last week’s sets with the 3-second pause.  Workout is the popular benchmark workout “Cindy” so get ready for lots of Pull Ups, Push Ups, and Air Squats.

 

-Saturday-

Partner WOD will have alternating 200m Runs as well as Burpees and Double Unders.  Great conditioning day to kick off your weekend!