BLOCK 4 | WEEK 7 BACK SQUAT TEST WEEK Thursday we’ll test our Back Squat and see how the last several weeks of training have paid off. Clean & Jerk and Strict Press will build to heavy singles, with their testing coming in Week 8. Wednesday, we’ll come together for “11/11,” our Veterans Day 🇺🇸 workout, honoring those who have served, including the veterans in our FH community. We’ve also got conditioning that will challenge pacing, coordination, and your ability to repeat s

BLOCK 4 | WEEK 6 Heavy Push We're heading into Week 6 of Block 4, and our Clean & Jerk, Back Squat, and Strict Press are all moving to 90%. This is our heaviest week so far. The reps have continued to come down as the weights have gone up, and now we're working with some pretty challenging loads. But we're still not testing. The goal is to make four strong, controlled singles and get comfortable handling heavier weights without sacrificing technique. We've also got a good mix

BLOCK 4 | WEEK 5 Building Towards Testing We're heading into Week 5 of Block 4, and our Clean & Jerk, Back Squat, and Strict Press are all moving to 85%. We're getting into the heavier part of this strength cycle. The reps are coming down as the weights go up, and that's intentional. We're building toward testing over the next few weeks, so the goal is to get comfortable handling heavier loads without sacrificing technique. We've also got a full week of conditioning ahead. So

BLOCK 4 | WEEK 4 The Weights Are Getting Heavier We're into Week 4 of Block 4, and our Clean & Jerk, Back Squat, and Strict Press are all moving to 80%. At this point in the block, the weights should feel challenging, but they shouldn't be a fight. We're still building strength, not testing it. If you're barely finishing your reps or your technique starts falling apart, back the weight down a little. We've got a good mix of conditioning this week, too. Some shorter, faster ef

Week 5 of Block 2 is here — heavier percentages, more varied conditioning, and a 4th of July partner WOD to close out the week.domains: strength, endurance, skill, balance, and coordination