This week emphasizes repeatable strength under fatigue, aerobic intensity, and gymnastics progression—all while honoring key moments, such as Thursday’s 9/11 Memorial Workout. Monday kicks off with squat strength work with 5s at 80% before flowing into a full body strength EMOM. Tuesday builds into heavy clean and jerks followed by fast running and barbell cycling in the interval-based “Strength and Honor.” Midweek focuses on speed and upper body strength, blending bench press with fast burpee-bike intervals. Thursday invites a sense of reverence and resilience through the 9/11 memorial workout, pushing athletes to stay composed. Friday highlights barbell cycling and overhead stamina with snatch work and wall walks. The weekend features a demanding partner effort in “Runaway Bunny.” Expect to see strength benchmarks, stamina-focused EMOMs, high skill gymnastics touches, and conditioning built around pacing, control, and grit.
