Hope everyone’s legs have recovered from last week! We will start off Monday with a heavy dumbbell for “Hit and Run.” Which is 3 rounds of 400m run, dumbbell snatches and single DB squats. Tuesday starts with building to a heavy 3 rep bench-press for our strength piece. Then we will get some body weight movement with “Swole Cycle.” This Tabata style workout has strict pullups, bike calories, pushups that can be scaled up to strict HSPU and more bike calories! Weightlifting Wednesday lets us build to a 3 position power clean, then we are off to crush “IHOP.” This AMRAP 15 has double unders, calories on the rower and power cleans. We will see some wreck bag runs in Thursday’s “Wreck Trek.” With a round of 200m run, toes to bar, wreck bag run, wallballs and another run happing on the 10 minute mark for 3 rounds, you will have to get comfortable with some weight while running. Friday we will pick up those dumbbells again for an AMRAP 16 of dumbbell clean and jerks, cals on the assault bike, lateral barbell burpees and a slightly heavier deadlift. Our big group Saturday workout is a big chipper. High reps and about a 20-30 min workout. “Chips Ahoy,” has chest to bar pullups, running and overhead squats.
FROM COMPTRAIN MINDSET:
*“No mud, no lotus”
The mud produces a beautiful blossom, known as the lotus.
Some of the most beautiful things in life come from the most adverse conditions.
It’s easy to chalk up an achievement to luck, or something someone was born with.
What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.
We seek the mud. We know what it brings.