• Kick off your fitness week on Monday with clean and jerks, basing your lifts on a percentage of your 1-rep max. Following that, tackle a 9-minute AMRAP featuring double unders and strict press.
• Tuesday will feature a five-round couplet focusing on bar muscle-ups and dumbbell goblet-hold walking lunges. Following this, we'll transition to core work, including GHD sit-ups and side plank holds.
• Wednesday has a few more parts to the daily workout. Starting with handstand practice, transitioning to snatch barbell cycling and finally everyone’s favorite, sprint intervals on the bike😰
• Prepare for a challenging Thursday as we tackle three distinct 4-minute AMRAPs of air squats, sumo deadlift high pulls, and hand-release push-ups. The goal is to maintain a fast pace throughout each AMRAP. Post workout we’ll transition to accumulating time in a plank hold.
• Friday, we'll be tackling a workout inspired by Event 1 of the 2025 CrossFit Games, featuring running and rowing. We'll then cap it off with some sandbag carries and strict ring dips.
• To complete the week, Saturday's workout features 5 rounds for time of sit-ups, box jumps, and pull-ups. Following this metcon, we'll transition to accessory work, which includes handstand push-up negatives, single-arm dumbbell seated strict press, and max handstand push-ups.
“The only person you are destined to become is the person you decide to be.”–Ralph Waldo Emerson
.png)
