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Programming
-Monday-
Getting in some barbell volume to start the week with a descending ladder of Power Cleans and Runs. Good news is the runs decrease as well! Strength time has a clean complex to practice technique and build to something heavy.
-Tuesday-
Doing a skill session EMOM with Hollow & Arch Swings, Ring Support Holds on top and bottom, as well as Dragonflies. Workout has Plate Ground to Overhead, Plate Overhead Lunges, and Toes-to-Bar. Moderate volume AMRAP to keep moving on a nice full body workout.
-Wednesday-
Legs on hump day with an opportunity to attempt a max (1RM, 3RM, or 5RM) Front Squat followed by a couplet of Wall Balls and Box Jumps.
-Thursday-
Conditioning day with lots of 400m Runs and Push Ups on an interval. Post WOD has a pump session with Curls, Tricep Extensions, and Side Planks.
-Friday-
Push Press strength work with volume. We’re building load from last week’s session. Workout is a triplet of Dumbbell Push Press, Strict Pull Ups, and Double Unders. Short reps to keep moving on this one.
-Saturday-
Partner workout with Lateral Burpees over the Bar, Power Cleans (heavy), and Runs. You’ll be chipping through the reps as able then running together.