Monday - "The Black Riders"
Starting off working up to heavy singles of the power snatch and moving into the squat snatch for today's strength. Followed up by an open-style test couplet of power snatches and double unders.
Tuesday - "Bad Intentions"
Today is all about capacity. We have a mixed monostructural metcon with rowing, biking and burpee box jump overs. This is a pure threshold test!
Wednesday - "Ackrite"
Mid-week here we are hitting a heavy back squat into max effort set @ 85%. Our workout today is a couplet of toes to bar and lunges working midline stability and unilateral strength.
Thursday - "1 Mile TT"
Hitting a heavy single bench press followed up by a 1 mile run and then testing that muscular endurance with a set of 30 bench press @ 80%.
Friday - "The Recipe"
Working the handstand push-up skill to start the day. Then hitting a highly challenging open-style test of rowing, thrusters, chest to bar pullups and burpees.
Saturday - "Let Me Ride"
Starting the weekend with a heavy power clean and squat clean singles. Then some midline work and gymnastics stamina for a steady state in today's workout.