Get Pumped for this week's workouts!
Workouts of the week
Strength / Weightlifting / Skill Work
Conditioning
Accessory Focus
Monday
Pause Front Squat + Front Squat
12:00 EMOM
Triplet: Pull-Ups + Burpees + Dumbbell Thrusters
Upper + Lower Body Pulling
Tuesday
Running Form and Mechanics
Every 6:00 x 6 Sets (4’ on / 2’ off)
Couplet: Run + Echo
Midline Work
Wednesday
Jerk Complex: Push Jerk + Split Jerk
For Time: 8:00-12:00
Triplet: Air Squat + Ring Push-Ups + Box Jump Overs
Knees and Shoulders
Thursday
Rope Climb and Toe to Bar Technique
For Time: 20:00-25:00
Burpees + Wall Walks + Row + Toe to Bar + Shuttle Runs + Rope Climbs
Midline Work / Core Finisher
Friday
Clean Complex: Segmented Clean + Low Hang Clean
Every 5:00 x 3 Sets (3:00 on / 2:00 off)
Triplet: Dumbbell Cleans + Dumbbell Front Rack Lunges + Renegade Rows
Rotational Stability Work
Saturday
Pull-Up/HSPU Progressions and Barbell Cycling
28:00 AMRAP “Lazar”
Row + Power Snatch + Strict Handstand Push-Ups + Pull-Ups + Double Unders
Upper Body Hypertrophy
Sunday
Sandbag Clean Technique + Box Get-Overs
For Time: 24:00-30:00
Partner WOD: Triplet
Bike + Box Get-Overs + Sandbag Cleans
Lower Back + Hip Flexor Strength
athlete Spotlight
Massive shoutout to our incredible coaches, Xavier and Juan, for representing our community at the Vitruvian Games! 🏋️♂️💥
This elite competition brought together some of the best athletes, testing their strength, endurance, and grit across challenging events. Your hard work, dedication, and leadership inspire us all to push our limits every day. Thank you for leading by example and being pillars of our community!
Trainer Tip
Quote of the week
“Being nervous isn’t bad. It just means something important is happening.”
–Michael Jordan
