Shout out to Katie Young who accomplished a huge goal of completing her first ultra marathon in Croatia before the cut-off time. The Dalmacija DUT 56k/35 mile event had over 9,000 feet of ascent on a highly technical trail.- Monday starts the week off with a good strength session with an alternating EMOM of Back Squats and Front Squats. Then move into “Longfellow Deeds” a Front Squat and toes to bar metcon, where we will be working 1 minute on and 1 minute off for 5 rounds.- Tuesday’s focus will be on developing two positions in the snatch (above and below the knee). Starting off with 4 sets of hang power snatch, then 4 sets of low hang squat snatch. Then we move into a simple, challenging 10 minute AMRAP of handstand push-ups, kettlebell swings and box jumps called “Jocko”.- Wednesday is all about bodyweight conditioning. In this every 12 minutes for for 36 minutes you will be “Happy” that it is all about running, air squats, push-ups and chest to bar pull-ups. The goal here is to ensure that we have at least 2 minutes rest between rounds. This means staying steady and consistent throughout the workout and choosing movement modifications that allow for this.- Thursday we are hitting a doozy of a combo today. Some barbell cycling “O’Doyle Rules” featuring deadlifts and hang power cleans in a 10 minute EMOM. For the true effect of this workout, let’s really push to try to go unbroken on each set. Then we move into my favorite “T-T-T-Today Jr!” max calories on the bike.- Friday look to hit “Bobby Boucher”, a benchmark style workout containing Thrusters, Rowing, and Burpee Box Jump Overs! We want everyone to really find a pace on the rower that allows recovery without slowing you down too much. The burpee box jumps will get challenging towards round 3 and being able to hit those consistently with a smooth effort and go right back to thrusters is where the workout is won.- Saturday we are hitting a team of three workout “Grown-Ups” consisting of bench-press, abmat sit-ups, wall walks and rope climbs. Everyone will have some substantial rest periods built-in, so you should be able to let it rip and maintain form when you hit your next set. “Sometimes you face difficulties not because you’re doing something wrong, but because you’re doing something right.”--Kushandwizdom
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