Monday August 18,2025

Written By Consistent Coaching .

New Strength Cycle Starts This Week! 💪🏽

We are starting this week off with a a brand-new strength cycle, and it’s going to be a fun one! Over the next several weeks, you’ll see a consistent structure to our training days so you can track progress and improve your overall fitness.

Don’t worry!! Our running capacity work isn’t going anywhere! We’ll continue to build that engine on Wednesdays with longer runs paired with short core sessions.

Here’s the weekly lineup for this cycle:

  • Monday – Upper body skill work + Bench Press + 8–10 min conditioning

  • Tuesday – Lower body strength (Front Squats + accessory work)

  • Wednesday – Long runs + quick core workout

  • Thursday – Rest or active recovery

  • Friday – Olympic lifting: Snatch + skill work

  • Saturday – Classic CrossFit-style chippers

This Week’s Monday Workout

A. Upper Body Skill (EMOM x 5 min)

  • Option 1: 1 Ring Muscle-Up

  • Option 2: 1 Pull-Up + 1 Ring Dip

B. Bench Press

  • Tempo: 22x1

  • Build to a tough set of 8

C. Conditioning (8 min AMRAP)

  • 4 Ring Dips

  • 20 Double Unders

  • 4 CTB

  • 20 Double Unders

Consistent Coaching .
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Saturday August 16,2025