• Monday starts with a fast-paced workout featuring a series of push presses, starting with 1 rep and adding 1 rep each set until you reach 10, with a 100-meter run immediately following each set. After the main workout, we'll have time for some bar muscle-up practice.
• Tuesday's effort starts off with a high-rep bodyweight movement workout consisting of double unders, air squats, sit-ups, push-ups, pull-ups and finishes with moderate to heavy deadlifts.
• Wednesday begins with some more clean and jerks in the 50 to 75% range. Immediately followed by some rowing sprint intervals with a long built-in recovery between efforts. Then, finishing off with single-leg DB Romanian deadlifts and side planks.
• Thursday is a heavy day with some extra skill practice wrapped up into a 20 minute EMOM. In that 20 minute time frame we’ll complete 5 rounds of the following: Minute 1 alternating back rack reverse lunges. Minute 2 box jumps, Minute 3 rope climbs, Minute 4 rest.
• Friday we're tackling the classic CrossFit benchmark workout, Grace (30 clean and Jerks); completed in a sprint from start to finish. Immediately followed by some strength work consisting of a close grip bench press and sandbag holds.
• Saturday grab your partner for an interval style workout. Each partner will complete a round of strict toes-to-bar, double DB front squats and calories on the bike while the other one rests.
Life shrinks or expands in proportion to one's courage. –Anais Nin
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