Monday, we start the week off with “Dirty 30” workout which is a scaled up version of the classic benchmark workout, “Filthy Fifty”. The movements include Box Jumps, Chest to Bar Pull-ups, Kettlebell Swings, Front Squats, Toes to Bar, Push Press, Deadlifts, Wall Balls, Burpees, Double Unders. On Tuesday, our goal is to build to Heavy Touch and Go 5-Rep Power Clean. Then the conditioning will be centered around three 3 minute AMRAPS using the bike and Power Cleans. Then on Wednesday we will see Running and Snatches mixed into a task priority workout that for sure will push the heart rate. Thursday’s workout called “Surf and Turf” will have us handling a heavy odd object right in the middle of this triplet chipper that utilizes Rowing and AbMat Situps. This Friday will have tempo Front Squats with a 5 second negative then a 3 second pause in the bottom. Then rounding out the day’s conditioning with a 12 minute AMRAP of Thrusters, Toes to Bar and Calories on the bike. Finally, completing the week on Saturday; we will get 20 minutes to complete a triplet AMRAP of Power Cleans, Burpees and a short run.
“Consistency is harder when no one is clapping for you. You must clap for yourself during those times, you should always be your biggest fan.” Anonymous