WORKOUT OF THE DAY:

• MONDAY - [SWEAT+SPRINT]  First pull-up strength work then 🔥

• TUESDAY - [HEAVY DAY] being able to lift safely an object from the floor is an essential functional movement

• WEDNESDAY - [BUILD+MOVE] still working on those cleans!

• THURSDAY -  [SWEAT+GRIND] Not your regular row!

• FRIDAY - [SWEAT+SPRINT]   5 sets of intervals of 4 movements. Looking for 2:1 work to rest ratio!

• SATURDAY - [HEAVY DAY] Back Squats, Bench Presses and Romanian Deadlifts

• SUNDAY - [SWEAT+GRIND] A truly grinding workout!

CHALKFIGHT:

• TUESDAY [BENCHMARK]- LINCHPIN TEST 1

• FRIDAY [BENCHMARK] - Comp Prep

To help you to navigate your week of fitness, we’ve added the following 4 workout types to the description of our Workout of the Day (WOD) and CHALKFIGHT.

[SWEAT - GRIND/SPRINT] Cardio intensive workout that doesn't require prior weightlifting experience but does require a willingness to work hard! The focus is on dumbbell, kettlebell, cardio and bodyweight movements. 

[HEAVY DAY] Is a lifting workout consisting of small sets, most often in the range of 1 - 8 reps. These workouts build top-end strength and power. Often we pair these with assistance exercises to address weaknesses or a spicy metcon.

[BUILD+MOVE] Constantly varied workouts, incorporating strength and work capacity cycles. Never a boring workout.

[BENCHMARK] Every time you repeat the workout, you can directly compare your progress, which helps you see growth—or spot weaknesses so you can correct them. All movements can be modified, loads scaled. Any questions? Please feel free to reach out to us!