• Monday starts the week off with a classic CrossFit benchmark, Diane. In this 21-15-8 style workout there are deadlifts and handstand push-ups. We completed this WOD back on 10/26/24 and will seem familiar with a workout we did a few weeks ago.
• Tuesday we’ll start off with a power clean + lunge complex then take on a 10 minute AMRAP triplet of front-rack lunges, bar-facing burpees, and chest-to-bar pull-ups.
• Wednesday we have a classic couplet that pairs a rowing with a moderate-to-heavy shoulder to overhead in a 4 rounds for time style workout. This one’s going to be challenging 😅
• Thursday we are going to build to a 10 rep heavy back squat that should be somewhere around 50 to 60% of your 1 rep max.
• Friday we have a fun partner workout that starts with both partners running together for 800m. Then complete 10 rounds (5 rounds each) with one partner working while the other rests of 10 double-DB power cleans followed by 30 double-unders. Then finish with both partners running another 800m to complete the WOD.
• Saturday finishes the week off with an ascending ladder of ring muscle-ups combined with a 100m single-dumbbell carry and a 200m run each round.
"Success is never owned; it is rented and the rent is due every day,"--Rory Vaden
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