Workout Sneak Peek
05.26-06.01.2025
WOD – Sun, May 25
WOD – Sun, May 25
INTERVALS
“You Had Some Help” (Time)
10 Rounds
18/15 Calorie Row
100 Meter OH Carry
Rest 1 Minute
MCx: 53/35
MAx; 15/12 cals, 35/26
MVx: 12/9 cals, 26/18
GOALS + GUIDANCE: PUSH the row to complete the calories in about :60-:75. For the overhead carry, keep the kettlebell stacked over your shoulder, hip and feet, while maintaining a locked […]
WOD – Sat, May 24
WOD – Sat, May 24
ENDURANCE
“Farmer Refuted” (Time)
800 Meter Run
21 Wall Balls
21 Toes to Bar
600 Meter Run
18 Wall Balls
18 Toes to Bar
400 Meter Run
15 Wall Balls
15 Toes to Bar
200 Meter Run
12 Wall Balls
12 Toes to Bar
MCx: 20/14
MAx: 14/10, knee or pike ups
MVx: 600-400-200-100m, 18-15-12-9 reps, 10/6, leg lift or v-ups
GOALS + GUIDANCE: Run the 800 […]
WOD – Fri, May 23
WOD – Fri, May 23
STRENGTH
Romanian Deadlift (RDL) (GOALS + GUIDANCE: The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to 70% which you’ll hold across for all four sets)
INTERVALS
“What Was That” (Checkmark)
5 x […]
WOD – Thu, May 22
WOD – Thu, May 22
STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 7/10 effort or 70% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)
CONDITIONING
“Hey Driver” (AMRAP – Rounds and Reps)
AMRAP 10
Up Ladder […]
WOD – Wed, May 21
WOD – Wed, May 21
STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 6/10 effort ,or 60% of your 1 rep max. Stay at the same weight across all four sets.)
CONDITIONING
“On Sum” (Time)
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean
Box Jump Overs, 20″
MCx: 115/75
MAx: 75/55, step […]
WOD – Tue, May 20
WOD – Tue, May 20
ENDURANCE
“Thx Wanderlust 2.0” (Time)
With a Partner
150 Cal Bike
150 Deadlifts
150 Push Press
150 Cal Row
MCx: 115/75
MAx: 125 reps, 95/65
MVx: 100 reps, 75/55
GOALS + GUIDANCE: Lean on your buddy! When you start to slow down, tap out, rest, and recover while your partner crushes it for a bit, then switch back! For the […]