• Monday - Kick off your week with a heavy back squat session! We're aiming for a challenging 3-rep max today, starting at 75% of your 1-rep max. Just a heads up, our last 3-rep max effort was on November 1, 2024.
• Tuesday get ready for a killer workout! We've got a cool mix of a descending distance run, double dumbbell front rack lunges, and rope climbs. This one's gonna really test your endurance, leg power, and upper body pulling strength.
• Wednesday’s workout we have a classic descending rep style workout of sumo deadlift highpulls, push presses and bike calories, but with a twist. The barbell should be light to allow for bigger, preferably unbroken sets. Try to go unbroken on the first set of push presses and sumo deadlift high pulls.
• Thursday we have an 8 interval workout of toes to bar, double unders and rowing where each effort is intended to be finished in around 90 seconds or less. This is a great day to practice your toes-to-bar efficiency in higher-rep sets.
• Friday get ready for a Hero workout honoring U.S. Marine Corps Sgt. John Rankel! It's a 20-minute AMRAP featuring deadlifts, burpee pull-ups, kettlebell swings, and running.
• Saturday, get ready for a sprint-style challenge combining explosive movements with strength work. We're pairing higher-than-normal box jumps directly into moderately heavy overhead squats to test power and stability.
“America was built on courage, on imagination and an unbeatable determination.”--Harry S. Truman
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