Programming: The Week Ahead at MCCF 171015

This week will have 2 Days of Weightlifting, then MetCon, 2 Days of MetCon/Weightlifting/MetCon and 1 Day of Gymnastics, then MetCon.

Monday:  The 1st MetCon will have Overhead Squats and Lateral Over the Bar Burpees.  The Weightlifting will be Snatch/Overhead Squat Complex.  The AMRAP to follow will have Thrusters, Muscle-Ups and Running.  The Post WOD will be Heavy Back Squat Walk Outs.

Tuesday:  Back Squats will be the Weightlifting, building up to a 1 RM.  An AMRAP of Jump Lunges, Pistols, Front Squats and Running.  The Post WOD will be Rowing.

Wednesday:  Gymnastics with Max Efforts on Pull-Ups, Push-Ups, Toes To Bar, and Squat Jump.  The MetCon to follow will have Handstand Push-Ups and Burpees.  The Post WOD will be Bent Over Row.

Thursday:  The 1st MetCon will have Box Jumps and STOH.  Clean and Push Jerks will be in the Weightlifting.  The 2nd MetCon will have Burpee Box Overs and Deadlifts.  The Post WOD will be Alternating Dumbbell Curls.

Friday:  Overhead Squats will be the Weightlifting.  The MetCon will have Snatch Grip Push Press, Wallballs and Sit-Ups.  The Post WOD will be Matador Dips