S&F Weekly Programming Preview : 4/12-4/17

Monday:
starting our week off with some barbell work, you will be building to a heavy weight in a shoulder to overhead complex. Our workout will be a series of AMRAPs with short rest in between as you work through a DB movement, push ups, and double unders.

Tuesday:
more strength work to begin today, this time getting as heavy as possible in an Olympic lift. We will be taking a percentage of that weight and pairing it with a burpee box jump over for your workout today for a fun, spicy test of strength and speed.

Wednesday:
after a pair of shorter working pieces to start the week, we will be getting into a long AMRAP today. You will be working with a kettlebell along with some cardio and bodyweight movements.

Thursday:
back on the barbell today, this time working heavy on a thruster. Your workout will then be a couplet pairing a lighter barbell with gymnastics work.

Friday:
starting our Friday out with gymnastics work, focusing on high quality movement and trying to build up our strict strength. Our workout will be a series of sprint intervals with a decent rest between sets to help keep your intensity high as you work on the bike.

Saturday:
back on a long workout grind today, this time sharing the load with a partner as you work through a long AMRAP full of running, DB work, and gymnastics.


POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.