GOLD WEEEOO! Week Preview Feb. 24 – March. 1

Sorry this is late… got caught up in the celebration.

 

Monday:

Foundation – Push Press + Chin Up + Back Squat + Full Body Stability

Building – Clean + Jerk & Some more Clean and Jerks, but like… doing a bunch of reps in a short amount of time, if you get what I mean. Then C2B & DU.

 

Tuesday:

Foundation – Jump Rope Skill (I can feel all of your eyes rolling)… Aerobic Intervals (Sled, AD, Row)

Building – Laaaactic Endurance with your friends burpees and KBS with special appearances by Thrusters and Double Unders

 

Wednesday:

Foundation – Aerobic circuit, CrossFit Style… (Wall Ball, KBS, Box Jumps)

Building – Rest

 

Thursday:

Foundation – Rest

Building – Moderate Lifting (Snatch, Clean & Jerk, Back Squat) + Lactic Power Intervals (Row) ** Skip Row if doing Opens Workout on Friday

 

Friday:

Foundation – RDL + DB Bench + Your favourite Split Squats (Goal is to have 1/3 of body weight in EACH hand)

Building – Low % Aerobic Row or AD + Mobility prep for Saturday Opens Workout

 

Saturday:

Foundation – Aerobic Circuits (KBS, Push Up, Row) + (BB Row, Squat, Sit ups, AD)

Building – Open 14.1 🙂

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