• Monday we're kicking off the week with a 9-minute interval of dubz, push press and air squats for reps. Then post workout look to build to a heavy 3 rep thruster.
• Tuesday’s workout looks similar to a classic CrossFit Hero workout, DT. However, in this effort, we remove the push jerks and add a row. This for time workout of 5 rounds consists of calories on the rower, deadlifts and hang power cleans.
• Wednesday’s workout is a 12 minute alternating EMOM of rope climbs and bike. Where you increase your pace on the bike to be at a fast pace on the final set. Then afterwards we’ll get in some close-grip bench press.
• Thursday is a heavy strength day that begins with some Olympic weightlifting–Like snatches! Then we’ll finish with some back squats. 😃
• Friday grab your running shoes 😁So this two-part effort begins with a longer run and finishes with a gymnastics couplet of push-ups and toes to bar. Then, stick around for some max effort pull-ups.
• Saturday–to close out the week we have a partner workout where partners share the work, with one person working while the other rests with walking lunges, kettle bell swings, goblet squats and single arm dumbbell devils presses.
“Having the talent and having the right mindset together can make you unstoppable.”--Ruben Dias
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