Workout Sneak Peek
07.07-07.13.2025
WOD – Sun, Jul 6
WOD – Sun, Jul 6
INTERVALS
“Olympian” (Checkmark)
5 x AMRAP 4
400 Meter Run
20 DB Snatch
Plank
Rest 1 Minute
MCx: 50/35
MAx: 300m, 35/20
MVx: 200m, 16 db snatch 25/15, plank
GOALS + GUIDANCE: Run the 400 meters in two minutes or less (yes, keep your run under two minutes.) then attack the db snatches (20 total) in :45-:60. You should have […]
WOD – Sat, Jul 5
WOD – Sat, Jul 5
ENDURANCE
“Vagabond” (AMRAP – Rounds and Reps)
AMRAP 20
50 Double Unders
10 Burpees
10 Toes to Bar
10 Eye-Height KB Swings
MCx: 70/53
MAx: 15 attempts, knee or pike ups, 53/35
MVx: 50 singles, in+outs, v-up or leg lift, 35/26
GOALS + GUIDANCE: The goal is to keep moving without long breaks. Keep your double unders smooth and relaxed. […]
WOD – Fri, Jul 4 Happy 4th! – no classes
WOD – Fri, Jul 4 Happy 4th! – no classes
WOD – Thu, Jul 3
WOD – Thu, Jul 3
ENDURANCE
Red, White + Blue” (Time)
1776 Meter Run
Then
7 Rounds
4 Weighted Strict Pull Ups
20 Lunges
25 Sit Ups
MAx: no weight
MVx: banded strict pull ups (or 8 ring rows), 15 squats, 15 sit ups
GOALS + GUIDANCE: This workout begins with a 1776 meter run (10 min or less), then is followed by 7 rounds […]