Workout Sneak Peek
01.20 - 01.26.2025
Workout Sneak Peek
01.13 - 01.19.2025
WOD – Fri, Jan 10 “Identify”
WOD – Fri, Jan 10 “Identify”
ENDURANCE
“Identify” (Time)
2 Rounds
500/400 Meter Row
50 Push Ups
400 Meter Run
200 Meter Farmer Carry
500/400 Meter Row
50 Sit Ups
400 Meter Run
MCx: 53/35
MAx: push ups to abmat(s), 35/26
MVx; 375/300m row, 30 reps knee push ups, 300m run, 26/18, 40 sit ups
WOD GOALS + GUIDANCE: Sweatfest on a Friday?! YUP! For these two rounders, push the rows and runs to complete them in about two minutes. Chip away at the push ups in sets of five to ten from the very beginning, to avoid going to failure. Scale the number reps, so you can complete them in […]
WOD – Thu, Jan 9 “Freed From Desire”
WOD – Thu, Jan 9 “Freed From Desire”
CONDITIONING
“Freed From Desire” (Time)
5 Rounds
15 Power Cleans
15 Pull Ups
MCx: 135/95
MAx: 115/75, 8 pull ups (band)
MVx: 75/55, ring rows
WOD GOALS + GUIDANCE: Fifteen reps… it’s not ten, which for most movements can be done unbroken. It’s also not twenty, which usually requires a break. It’s the inbetween… go unbroken? break it up? What should I do? Break up the cleans and the pull ups EARLY into sets of 6,5, and 4 to save your grip for both movements. Your lungs, legs, and grips will be challenged today! Target 12-15 minutes.
WOD – Wed, Jan 8 Front Rack Lunge + “Clear Skies”
WOD – Wed, Jan 8 Front Rack Lunge + “Clear Skies”
STRENGTH
Front Rack Lunge (3 x 10/10, across
GOALS + GUIDANCE: Even though we are lifting, expect to get a cardiovascular response these lunges. You’ll maintain the same 6/10 effort for all three sets of 10 reps on your left side, and 10 reps on your right side (do not altern)
INTERVALS
“Clear Skies: (7 Rounds for reps)
7 x on the 3 Minute
15 Calorie Row
15 Burpees
MAx: 12 cals/12 reps
MVx: 9 cals, 9 reps
WOD GOALS + GUIDANCE: This row/burpee combo should look […]