What a beautiful week! The weather truly feels like summer lately — it’s been so nice to get outside for some of these workouts and feel the sun on our faces. Sunshine + a WOD is an instant mood booster. Never underestimate the power a workout has to turn your day around! I saw a quote the other day that said, “Crazy how tired, stressed and unmotivated you can feel and the gym still finds a way to fix your entire day.”
How have you all been liking 24/7 gym access? Let us know your thoughts! Just as a reminder, if anyone would like to get set up to have 24/7 access, please reach out to Chris or Kelly to set up your 10-minute safety tour. It’s super simple — you’ll then be all set to use the gym whenever you’d like! 24/7 access is included in all of our reoccurring memberships.
Let’s take a look at this week’s workouts …
Monday starts with a 3RM back squat test into a two-part bike + goblet squat hit: It’s simple legs-and-lungs density; loads should allow mostly unbroken squats while athletes pace the bike to avoid redlining before the second piece. Tuesday layers a strict pull-up progression up front, then a 16:00 AMRAP of row calories, lateral burpees over bar, and heavy clean & jerks. This one rewards consistent barbell singles and steady rowing; burpees and heavy C&Js stay small and sharp, not sloppy. Wednesday hits a deadlift 3RM, then, 10 rounds of midline and grip fatigue accumulating fast and ROM must be scaled so athletes can maintain quality across all rounds. Thursday is repeated 400m runs into descending sets of bench press and fixed wall walk volume. It’s upper-body stamina paired with steady running; athletes should choose bench loads that allow quick, controlled sets as fatigue climbs. Friday opens with light on-the-minute power snatch doubles then into, three rounds of high wall-ball and TTB volume. Expect shoulders, grip, and midline to blow up quickly, rep schemes and hanging variations need to keep athletes from staring at the rig. Saturday is a partner 5×3:00 AMRAP of row calories into max double/single-unders with 1:1 work:rest; simple, repeatable intervals where pacing on the row preserves rope capacity.
**This Week’s Workouts:**
**Monday
Back squat and Bike/goblet squats
**Tuesday
Strict pull-up work and Row/burpees/clean and jerk
**Wednesday
Deadlift and GHD/Rope climb
**Thursday
Run/bench press/wall walks
**Friday
Power snatch and Wall balls/TTB
**Saturday
Partner workout! Row/double unders
