Hello again DDCF people! Another week of craziness has passed and we hope you all had a fantastic holiday surrounded by loved ones. Here’s what we have coming up for this week:
We’re starting the week off on Monday by testing muscular endurance and stamina with a nice little triplet of running, wall balls, and toes to bar, so don’t forget your running shoes! .
On Tuesday, get ready for a hang power snatch EMOM followed by a bro sesh strength piece with deadlifts and tempo ring dips.
Wednesday brings us some gymnasty skill work where we’ll be focusing on bar muscle ups followed by burpee bar muscle ups (yikes), dubz, and rowing.
On Thursday, get ready for a long 26 minute AMRAP of GHD sit-ups, dual KB front rack carries, back rack lunges, and wall walks.
On Friday, we’re focusing on high effort capacity work with a gnarly combo of burpees, power snatches, box jumps, thrusters, and chest-to-bar pull-ups.
We’re finishing off the week on Saturday with a weightlifting piece consisting of deadlifts and hang power cleans as well as a waterfall style team workout with some cals on the assault bike (Jer’s favorite) and even more deadlifts and cleans.
Well, that’s it for the week. See you guys tomorrow!
“You get what you focus on” – Unknown