We had an amazing event this past weekend, i hope everyone that participated is all recovered from the marathon row and ready to get to work this week!

Monday: Nothing better than starting the week off with some bench press. We will start class with some strength work on bench press and strict pull ups. After getting swol  we will attack a fast but furious WOD with some air bike and ball slams.

Tuesday: We have a  longer chipper of double unders, toes to bar and a variety of barbell movements. Eat your wheaties before this one, youll need it… just not right before, maybe an hour before.

Wednesday: We will pick things up and put them down. Heavy deadlifts followed by a 10 min AMRAP in preparation for Murph.

Thursday: We are changing things up with a mid week partner wod. You will be splitting reps for 20 minutes with your partner on some rowing, Burpees and dumbbell power cleans.

Friday: Nothing wrong with closing out the week with some heavy back squat. Actually you will be closing out the week with a benchmark WOD, the back squat is there to make it harder.

Saturday: Partner up for some power cleans, box jump overs and running!