Programming this week
We are starting over with the wave cycle this week. As a reminder, this 12-week cycle is focused on 3 4-week waves. Week 1 is all about intensity. Yes, things will get intense. This means heavy weights, strength development, or fast sprinty workouts.
• Strict pull-ups/negatives. Bike and max cleans.
•Sumo deadlift. A pyramid chipper of running, ring dips, burpee box jumps, and deadlifts.
•Paused front squats. A Metcon of front squats, ttb, and running.
•Kneeling jump to box jump. Metcon of rowing and kettlebell swings.
•HSPU and pressing day. A Metcon of dubs, wall balls, and snatches.
• Partner workout with db front rack lunges, burpee box jumps, renegade rows, and dual db hang cleans.
•Thrusters and burpees. Lots of them.
Thanks again everyone
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