S&F Programming Preview : 8/9-8/15

Monday:
kicking the week off with a bang with a long workout pairing a longer cardio piece with a heavy barbell over multiple rounds. Be sure to challenge yourself with the weight today to get the full intent of the workout!

Tuesday:
working into a variation on our bench press strength piece with more of a tricep focus on the bench and follow up piece. Our workout will be an alternating EMOM with set work on one minute with a jump rope and then max reps on toes 2 bar on the opposite minute.

Wednesday:
getting back into our front squat strength work to start the day. We will be building to a steady weight for a triple and holding their for five sets for a volume piece. Your workout will be a triplet with lateral step overs, cardio work, and a moderately heavy deadlift.

Thursday:
kicking your Thursday off with the main workout portion first. You will be working through some strict gymnastics, DB work, and squats for a fun AMRAP. We will close out the day with a spicy core triplet before sending you on your way.

Friday:
finishing the week out on the barbell for some jerk technique work. If you are feeling good, then you can keep building for a greater strength challenge. Our workout will be a fast-paced interval workout with a lightweight barbell, some quick jumps, and then time on the bike to close out each interval. Be ready for a sprint today!

Saturday:
getting our weekend kicked off with a series of 21-15-9 couplets. Each one will involve the wall ball paired with a bodyweight movement that will get more difficult with each new couplet.

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