• Monday starts the week off with a workout that is known for being a potent dose of fitness in a small package, “Fran” a for time WOD of 21-15-9 reps of thrusters and pull-ups. Previously done on March 24, 2025. Prior to that we’ll complete a Thruster complex to get us moving.
• Tuesday’s for time workout is a bit of a grind where you'll chip through a high volume of the following movements: alternating DB snatches, sit-ups, lateral burpees over the DB and running.
• Wednesday is a classic heavy day! Plan to lift a heavy deadlift load relative to your capacity, beginning the first set of 3 at 65-70% or higher of your recent 1-rep-max and building from there over 5 sets. Afterwards, we’ll get in some GHD sit-ups and strict toes-to-bar for accessory work.
• Thursday’s WOD is a mix of hang power cleans and handstand push-ups in a 10 to 1 for time style workout. Then we’ll transition to some kettlebell windmills and Turkish get-ups.
• Friday expect to see a 20-minute AMRAP workout to challenge your midline with some plank holds and heavy front squats, plus some calories on the bike. Right after we’ll work on some dumbbell rear foot elevated split squats.
• Saturday, you and a partner will take on a 14-minute AMRAP of max kettlebell swings, but every 2 minutes you’ll stop and complete shuttle runs to shake things up. Afterwards we’ll finish with some flutter kicks and Russian twists.
“Whether you think you can or you think you can’t, you’re right.”–Henry Ford
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