This week will be strength focused with some conditioning sprinkled in.

Monday
this week starts off with some strength work. We will work through 10 sets of front squats start with sets of 5 and working our way to heavy singles. The goal for today is to possibly hit new personal records for a 5 rep, 3 rep and a 1 rep.

Tuesday
This is a good day to hit the benchmark wod “Diane”. We did this one as part of the open this past March. Today is all about this workout. We will get a good warm up in to prep you to hit a new personal record.

Wednesday
Is a 10 round heavy barbell complex of power snatch and overhead squats.

Thursday
We are changing things up by adding a little partner workout.  This is a long amrap with traditional cardio (rowing and running) with some burpee broad jumps to break them up.

Friday
We will close out the week with some moderate weight back squat and a short metcon.

Saturday is a fun partner style chipper and Sunday will be a sweat filled cardio workout to get out all the toxins from those Halloween parties!