• Monday starts the week off with an interval style workout of 5 rounds that incorporates deadlifts at a light to moderate weight and shuttle runs.
• Tuesday’s workout is a heavy day! Get ready to perform some moderately heavy back squats beginning at least 75% of your 1-rep-max and building in weight over the 7 sets of 3.
• Wednesday will be a repeat Hero workout from October 7th, 2024 called Andi. In this WOD there are 100 reps at a light load of the following: hang power snatches, push presses, sumo deadlift high pulls and front squats.
• Thursday’s WOD is a bodyweight couplet in the format of 5 rounds for time of toes to bar and box jumps that is intended to be performed quickly in large sets. Stick around afterwards for some rowing skill work post workout.
• Friday you'll hit 3 rounds for time of a fun triplet of dumbbell reverse lunges, burpees, and a 200-meter farmers carry. We get to practice carrying all of the grocery bags😄 After the workout our skill work includes some Turkish get ups.
• Saturday’s workout is a repeat of the Open workout 15.4 which is an 8 minute AMRAP of handstand push-ups and cleans. After the workout, we'll practice our handstand walking.
“The only thing that is truly significant about today, or any other day, is who you become in the process.”--Joshua Medcalf
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