This week has a little bit of everything and definitely rewards athletes who pay attention to the intended stimulus and scale appropriately.
Monday starts with a clean complex before moving into a fast chipper with chest-to-bar pull-ups, hang squat cleans and rowing. The goal is to move with purpose and speed through each of these movements.
Tuesday’s pressing and jump-rope WOD the volume will add up quickly. So stay smooth early and be strategic on your breaks.
Wednesday is slightly longer grinder with GHD sit-ups, med-ball box step-ups and med-ball running. This is one of those workouts mentally will challenge you to not put the ball down between the step overs and especially on the run. Tell yourself the right story.
Thursday is our heavy day. We’ll build to heavy split-jerk singles and then finish with Bulgarian split squats to continue building unilateral strength.
Friday is another benchmark-style test with running, toes-to-bar and progressively heavier power snatches. The goal is to stay consistent through each four-minute window and adjust your strategy as the bar gets heavier.
Saturday is a partner workout with heavy deadlifts, synchro burpees and L-sit holds. Communication and smart breaks will make a big difference here.
Sunday finishes the week with back-squat strength followed by a 20-minute AMRAP of wall balls, bike calories and wall walks.
There are plenty of opportunities to test yourself this week, but the biggest win is still choosing the right version of each workout and executing it well to move you closer to your goals. If you’re not sure what that looks like let me know and we’ll happily sit down for a goal review to make sure you’re getting the most out of your fitness.
Lock in, listen at the whiteboard and have a great week!
P.S. Looking forward to seeing everyone who is signed up and checked in for the Warlock Summer Social! We’ll kick things off at 7 PM at Four Brothers Drive-In in Amenia. If you’re going to join us just shoot us a text on the Warlock Number. 845.413.2613. Friends and Family are welcome!
P.P.S. There is no 5 PM class this Friday.