• Monday starts the week off with a challenging couplet of knees-to-elbows and front squats in a rep scheme of 21-18-15-12-9 all for time. Stick around post WOD for some more ring support holds.
• Tuesday is another classic heavy day! Plan to lift a heavy deadlift load relative to your capacity, either sticking with the same challenging load across all 5 sets or building to a heavy 5 rep for the day.
• Wednesday's workout is a heavy dumbbell party. In this 12 minute AMRAP style workout plan to carry a single heavy DB as well as perform push jerks with each arm. Whew, that got heavy quick🤪
• Thursday you'll take on a chipper complete with box jumps, a 1,600-meter run, and 10 rope climbs to round things out. During the warm-up we'll take time to develop our rope climb skills.
• Friday will be a blend of long conditioning on the bike and moderately heavy power snatches! We’ll want to move at a consistent, sustainable pace for 30 minutes while also choosing a load for the power snatch that you can quickly lift for 2 good reps for 10-15 sets.
• Saturday finishes the week up with practicing gymnastics stamina with pull-ups, push-ups and air squats. Think of today's workout as a mini Cindy with the total volume equating to 12 rounds of the classic Benchmark. Hint… Murph prep.
"Our greatest glory is not in never falling, but in rising every time we fall."--Confucius
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