Everyone survived the heavy work load this week!?! For those feeling sore and beat down, you are not alone and good news is we switch things up this week!
The Sublime Saturday Series went down this weekend with the Hopper taking place on Saturday. The random generator spit out a brutal 11:00 AMRAP of 20 burpees + 300M Row. It was a beat down! Winners will be announced shortly. Next event is the Lift Off on December 17th, get your taste of a Weightlifting Competition!
Alright we leave the Accumulation phase of the cycle behind and enter the INTENSIFICATION!!!!!!!!!!!!
Monday:
Foundation – Bench Press & Ring Rows + AMRAP (KBS/Burpees)
Building – Hang Snatch + Bench Press & Ring Rows + AMRAP (KBS/Burpees)
Tuesday:
Foundation – BSQ + Intervals (WB/Skipping)
Building – C&J + BSQ + Row Repeat
Wednesday:
Foundation – Some Movement + “For Time” (Sled/Row/Bike)
Building – Rest up!
Thursday:
Foundation – Rest up!
Building – Snatch Complex + Push Press & Chins + Bike Repeat
Friday:
Foundation – F.R Reverse Lunges + Landmine Press & Chin Ups + Deadlifts
Building – F.R Reverse Lunges + Deadlift + TGU & Dragon Flags
Saturday:
Team Workout: Teams of Two (Row/FSQ/Bike/KBS)