We are starting a new strength cycle today!

There will be one day per week dedicated to the strength with a main lift and accessory work (EMOM). Each of the strength days will be followed by an endurance workout (body weight exercises, core, burpees, rowing, ski erg, airdyne, running, sprints, distance, etc.) . If endurance is your focus, get your strength sets in, but hammer the endurance & breathe hard. 



High Bar Back Squat @70% (2x5)

Hight Bar Back Squat @75% (3x3)


Strength Accessories: 

10x EMOM (Alternating):

Bent Over Barbell Row – Medium Wt. (5x5)

Strict Press @65% (5x5)



10x E45sO45s:

100M Run

Rest 2 Minutes.

10x E45sO45s: 

5x Burpees 

50M Run

Rest 2 Minutes.


Plank Hold


If short on time, do 5 Rounds instead of 10 Rounds.