For this weeks overview we continue to work the hip hinge with Deadlifts and Rowing; Triple Extension with Box Jumps and cleans; Gymnastics kipping with Pullups and Toes to Bar; Squat variations with OHS, Wallballs and Squat Cleans.
Get a rope and some Dumbbells! This will be “Hands Down” the best workout to start the week off with some Dubz, DB Clean variations, Push Press, Lunging and Thrusters. For Tuesday we have a three part work/rest AMRAP to get in some running, Pullups, Toes To Bar and the bike. Wednesday is for a heavy set of 3 Overhead Squats then our conditioning is nothing “Ground Breaking” about Rowing, Burpees and OHS. Thursday is serving up a “Knuckle Sandwich” with some more running and heavy Power Cleans. Then on Friday we will build to some heavy Deadlifts for strength and combine Wallballs and Deadlifts in a short “Optimus Prime” AMRAP to finish out the day. Finally finishing the week off this Saturday with a three person team workout with Box Jump Overs, Rowing and Jump on the “Band Wagon” and bring your favorite sock for the Rope Climbs.