WOD - Mon, Mar 9ENDURANCE (Time)5 Rounds50 Double Unders20 Sit ups10 Clean + Jerks5 Bar Muscle Ups MCx: 135/95MAx: 15 attempts, 115/75, 5 chest to barsMVx: 75 singles, 75/55, 5 strict (band) or 10 ring [...]

WOD - Sun, Mar 8CONDITIONING (Calories)10 x on the 5 minute:30 Chin Over Bar Hold:30 Weighted Wall Sit:30 DB Plank Pull Thru:30 Weighted Hip Thrust Hold2:00 Row for Calories MCx: 45/25 plate, 35/25 dbMAx: band, [...]

WOD - Sat, Mar 7TEAM ENDURANCE (AMRAP - Rounds and Reps)AMRAP 30With a Partner"Filthy 50"50 Box Jumps50 Jumping Pull-Ups50 Kettlebell Swings50 Walking Lunge Steps50 Knees-to-Elbows50 Push Presses50 Good Mornings50 Wall Balls50 Burpees50 Double Unders MCx: [...]

WOD - Thu, Mar 5STRENGTHShoulder Press (Weight)5 x on the 2:305 Press at 60-70%Tempo 5.1.X.1 GOALS + GUIDANCE: Press overhead, hold for 1 second at the top, then slowly lower the bar fo 5 seconds [...]

WOD - Wed, Mar 4CONDITIONING (Time)21-15-9Deadlifts9 Burpee Over BarBack Squats9 Burpee Over Bar MCx: 135/95MAx: 95/65, regular burpeesMVx: 15-12-9 reps, 65/45, 6 in+outs GOALS + GUIDANCE: Today's weight should feel light for both the deadlift [...]

WOD - Tue, Mar 3STRENGTHBench Press (Weight)5 x on the 2 minute:3 Bench PressTempo: 3.3.X.1 GOALS + GUIDANCE: Take 3 seconds on the descend, pause for 3 seconds at your chest, press up, hold for [...]

WOD - Mon, Mar 2STRENGTHClean (Weight)5 x on the 2 minute:1 Power Clean1 Front Squat1 Squat Clean*build GOALS + GUIDANCE: Before starting the complex, coaches will help you build to a light weight, a moderate [...]

03.02-03.08.2026

WOD - Sun, Mar 11-time exercise (Checkmark)10 x on the 3 Minute16 DB Back Rack Lunges12 DB Russian Twists/Side8 Hand Release Push-Ups 4 Strict Pull UpsMCx: 50/35MAx: 35/20, knee hr push up, bandMVx: 25/15, reg [...]

WOD - Sat, Feb 28ENDURANCETeam WOD (Time)In Teams of 230 Rounds for Time6 Shuttle Runs10 DB Snatch4 Toes to Bar MCx: 50/35MAx: 35/20, knee or pike upMVx: 25/15, 8 leg lifts GOALS + GUIDANCE: Run [...]