Monday: Kick off the week with Olympic lifting, specifically snatches, working through various percentages of your 1-rep max. This will be followed by a workout composed of five 3-minute rounds of rowing and max kettlebell swings, with a 1-minute rest between each round.
Tuesday: Get ready for a fast, "for time" gymnastics workout featuring single-leg squats and toes-to-bar. Afterward, focus on snatch barbell cycling with an EMOM (Every Minute on the Minute) that requires performing 3 touch-and-go power snatches.
Wednesday: This heavy day comes with a twist: 10 rounds of a clean complex (1 power clean and 2 hang power cleans), followed immediately by calories on the bike to finish the round. The hour will conclude with single-arm ring plank holds and "L" sit holds.
Thursday: Begin with a fast and intense "for time" workout consisting of short runs and box jump-overs. Transition into accessory work, including GHD sit-ups and banded good mornings.
Friday: We'll be retesting the benchmark workout "Andi," last performed on April 4th, 2025. This "for time" workout demands a high volume of lighter weight movements: hang power snatches, push presses, sumo deadlift high pulls, and front squats.
Saturday: Partner up for synchronized burpees, rope climbs, wall walks, and muscle-ups. Post-workout, we'll incorporate some back squats.
I am not a product of my circumstances. I am a product of my decisions. –Stephen Covey
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