09/13/2026
💥Monday begins with a 9 minute EMOM that has running and rope climbs. Then the metcon that follows will be 3 rounds for time of rowing for calories and burpees.
💥Tuesday we’ll start off with back rack reverse lunges to build our single leg strength. Afterwards, we’ll do a version of the hero workout called “DT”. For this version each round of deadlifts, hang power cleans and push jerks will be completed every 2 minutes for 5 sets.
💥Wednesday look to complete one of CrossFit’s most iconic benchmark workout “Cindy”. This 20 minute AMRAP body weight endurance metcon contains pull-ups, push-ups and air squats. How many rounds can you complete?
💥Thursday starts off with a sn**ch-focused session for both the strength and metcon parts. In the strength we’ll complete the following complex of 2 power sn**ches plus 1 squat sn**ch.
Followed by a metcon that combines power sn**ches and running or bike in a descending 15 down to 3 style rep scheme.
💥Friday’s workout will tax the legs! This front squat strength piece will feel more like a metcon
with the added V-ups and Dubz to make it more challenging. Afterwards, we’ll end with another one of CrossFit's classic benchmark workouts “Karen”--150 wallballs for time.
💥Saturday’s partner workout will have two separate AMRAPS, completed twice. The first AMRAP has box jump overs, dumbbell sn**ches and plank drag throughs. The second AMRAP will be to complete as many calories as possible on any machine.
