💥Monday's workout starts with a snatch complex then we’ll transition to a variation of the classic CrossFit benchmark, Nancy 5 rounds for time of running and overhead squats. In this variation, you will have 5 minutes to complete a single round of Nancy and then rest with the remaining time in that interval.
💥Tuesday we’ll take 15 minutes to build to a heavy single bench press followed by eight sets of triples at 50 to 60% of the heavy single. Afterwards, our post workout skill contains wall-ball pushpress for height, sumo deadlift highpull and banded tricep pushdowns.
đź’ĄWednesday look to complete Open Workout 18.1, previously completed on Aug. 28, 2025. This 20 minute AMRAP has toes-to-bar, single-DB hang clean and jerks and rowing for calories.
💥Thursday starts off with some front and back scales to challenge our balance. Then we’ll perform a longer conditioning piece with a partner completing 30 minutes on the bike for distance.
đź’ĄFriday's workout starts off with some bar muscle-up practice then a classic heavy deadlift day where we are attempting 5 heavy singles. If you are feeling good today, attempt a new personal best on the third or fourth set.
đź’ĄSaturday, you and a partner will take turns working through two rounds of biking, dumbbell walking lunges and wall walks. The goal is to keep the intensity high and switch as needed.
“The most common way people give up their power is by thinking they don’t have any.” –Alice Walker
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