• Monday: Get ready for a thrilling workout! We’ll be tackling 10 rounds of double unders and heavy deadlifts. Focus on perfecting those double unders so we can crush this together!
• Tuesday: Get pumped for an arm-focused workout! We’ll hit three rounds of push-ups, heavy hang power cleans, and a longer run to keep your heart racing.
• Wednesday: It’s Fran day! Time to show off how much you’ve improved with thrusters and pull-ups. You’ll take on the classic 21-15-9 rep scheme and test your strength and endurance!
• Thursday: Grab a partner for a fun 20-minute AMRAP. You’ll row for calories and switch off whenever you need to. Let’s motivate each other to push through!
• Friday: Kick off the weekend with 5 rounds for time, featuring a quick run and strict handstand push-ups. It’s a great chance to improve your skills. Not there yet? No worries—scale to a pressing variation that challenges you!
• Saturday: Time for a classic CrossFit benchmark, the Filthy 50! This workout includes 50 reps of box jumps, jumping pull-ups, kettlebell swings, walking lunges, knees to elbows, push presses, GHD hip extensions, wall ball shots, burpees, and double unders. Feel free to scale if needed—this one’s all about endurance and pacing!
‘Typically the world’s best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.’ – Greg Glassman
.png)
