Monday: We are starting the week off with a classic strength benchmark, a 3RM deadlift. Following our heavy lifting session we have a short sprint type of workout. This one starts with a fast run, then goes into 3 rounds of fast sets of deadlifts and double unders, and then finally is capped off with another fast run.

Tuesday: Today will bring you a classic EMOM workout where we will are looking for repeatable efforts across the full 21 minutes. We are trying out a new movement (alternating DB Split snatch), adding some calories on the bike and going after a max set of unbroken wall balls to cap off the final minute of the round.

Wednesday: Today is a all about testing 2 benchmark workouts. The first workout is a monostructural test. This one is a 1 mile run followed by max meters on the rower. The goal is to push hard on the run and see what happens on the rower. Our second benchmark for the day is all about body weight movements. This amrap will push you through strict pullups, hand release push ups and situps.

Thursday: If you love power cleans today is your day. The first part for today we will build up to a heavy double touch and go power clean. From there our workout is all about intensity! The heavy lifting before should give you some confidence working at a fast pace through some power cleans and up downs.

Friday: We are hitting two more benchmarks today. First we will get our lift on by working up to a 5 rep max back squat. Our second test for the day is simple but painful… max calories on the bike… in 2 minutes, OUCH! Come get after it to close out this fun filled week!

Saturday: Partner WOD this week will be a straight forward chipper. Split the reps with your bestie while you work through some heavy russian KB swings, box jumps, overhead lunges and toes to bar.

Sunday: Endurance WOD this week will be a fun one! This two part workout will start with a moderate length AMRAP of rowing, air squats and shoulder to overhead with barbell. After a short rest we will push through a short AMRAP of burpees to a target just to push you a little more!