Hello hello hello! Hope everyone is ready for a fun week!
Monday starts us off with a squat snatch / overhead squat complex followed by “The Goonies” consisting of dumbbell box step-ups, v-ups, and dumbbell walking lunges.
On Tuesday, we have a power clean / push jerk / front squat strength piece and then “Goonies never say die!” with running and max calories on the bike.
We’ll be spending Hump Day with “Mikey, Data, Mouth, and Chunk” doing 6 sets of burpee dumbbell deadlifts, dumbbell shoulder to overhead, and crossover single unders. We know you’ve been secretly practicing them anyway!
Thursday has a simple 2 rep shoulder press strength piece and then “Man, you smell like Phys. Ed.” with wall walks, kettlebell swings, and rowing. You may actually smell after this one,.
The work week comes to a close with some gymnastics skill work and a partner wod “Brand & Andy” with overhead squats, box jumps, and chest to bar pull ups or muscle ups. The harder the variation, the more reps it counts for!
We have another partner wod on saturday called “Hey You Guys!!” which is long one with bike cals, ghds, and wall-balls. Partner completes a full round while the other rests, so take advantage of that rest, people!
Oh and don’t forget that next month we will be doing Mayhem’s 30 Hard challenge! More details to follow!
"Success is not final; failure is not fatal: It is the courage to continue that counts." — Winston S. Churchill
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