• Monday starts the week off with a heavy weightlifting day, performing unbroken touch and go snatches on a descending ladder of reps 10-8-6-4-2 building in load. Then we’ll transition to an 8 minute EMOM of dumbbell overhead squats.
• Tuesday bring your running shoes for a running interval day! We will move through three rounds of a 600, 400, and 200-meter run with built-in rest between each. Afterwards, you’ll need some shoes to back squat in. For these back squats we’ll go for 5 sets of 4 reps.
• Wednesday's workout is a for time style gymnastics couplet that pairs handstand walks and air squats. Then we’ll transition to some single arm kettlebell overhead walk skill work.
• Thursday we will retest CrossFit open workout 18.1 that we completed back on January 4th, 2025. This 20 minute AMRAP workout consists of toes to bar, dumbbell hang power clean and jerks and rowing.
• Friday’s workout starts off with some Turkish get-ups. Then we’ll transition into the WOD which has dumbbell box step-ups paired with double-unders performed at the beginning and every two minutes thereafter. This will challenge our cardiorespiratory endurance along with grip, shoulder, and leg stamina.
• Saturday we’ll start off with Olympic lifting, focusing on snatches at various percentages of your 1-rep max. Following that, we'll move into a for time 5 round workout featuring bar facing burpees, deadlifts and strict pull-ups.
Either you run the day, or the day runs you. –Jim Rohn
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