Another week into 2020 and we hope that you all are mindful of your goals. It’s never too late to start our 2020 Vision for 2020. This week will start with some heavy squats followed by a metcon that is designed to take no longer than 18 minutes. Our strength piece will be to build to a heavy set of 3 of back squats then we will hit “Dumbledore.” This is a for time workout with calories on the assault bike, single arm dumbbell clean and jerks and goblet squats. Tuesday we will get after “Tri Sprint Intervals”, which is 5 rounds of a short and simple interval. You will have 4 minutes to complete calories on the rower, assault bike and as many 10-meter shuttle runs. With a 4-minute rest in between each round. Wednesday is a higher volume and higher interference conditioning piece called “Opening Day.” This is a descending rep scheme of wallballs, pullups, thrusters, box jumps and kettlebell swings. Thursday we are combining strength and conditioning. Every 3 minutes for 6 rounds you will work through abmat situps, calories on the assault bike and strict presses which you will build up in weight every round. “Crash Test”, is a chipping style workout that will last no longer than 15 minutes with a longer distance row, slightly heavier deadlifts and lateral barbell burpees. Our big class Saturday will take on “Group Hug.” This is a 3 person AMRAP 30 of toes to bar, calories on the assault bike and hang power snatches, the barbell increases every six rounds.
“The worst bullies you will ever encounter in your life are your own thoughts.”–Bryant H. McGill