WOD – Tue, Mar 3
WOD – Tue, Mar 3
STRENGTH
Bench Press (Weight)
WOD – Mon, Mar 2
WOD – Mon, Mar 2
STRENGTH
Clean (Weight)
5 x on the 2 minute:
1 Power Clean
1 Front Squat
1 Squat Clean
*build
GOALS + GUIDANCE: Before starting the complex, coaches will help you build to a light weight, a moderate weight, and then a moderate to heavy weight at which you’ll start the complex and then build from there. Remember, […]
Workout Sneak Peek
03.02-03.08.2026
WOD – Sun, Mar 1
WOD – Sun, Mar 1
1-time exercise (Checkmark)
10 x on the 3 Minute
16 DB Back Rack Lunges
12 DB Russian Twists/Side
8 Hand Release Push-Ups
4 Strict Pull Ups
MCx: 50/35
MAx: 35/20, knee hr push up, band
MVx: 25/15, reg knee push up, 4 ring rows
GOALS + GUIDANCE: On the 3 minute complete the 16 lunges (db behind the neck), russian twists with the db, then […]
WOD – Sat, Feb 28
WOD – Sat, Feb 28
ENDURANCE
Team WOD (Time)
In Teams of 2
30 Rounds for Time
6 Shuttle Runs
10 DB Snatch
4 Toes to Bar
MCx: 50/35
MAx: 35/20, knee or pike up
MVx: 25/15, 8 leg lifts
GOALS + GUIDANCE: Run 25′ down (1 shuttle) and 25′ back (2nd shuttle), 3 times to complete the shuttle run. Then do 10 alternating […]
WOD – Fri, Feb 27
WOD – Fri, Feb 27
STRENGTH
Back Squat (Weight)
EMOM 10
2 Back Squats at 50%, across
tempo 31X1
GOALS + GUIDANCE: Tempo 31X1 means; take 3 seconds to lower to the bottom of the squat, hold it there for 1 second, stand up, take a 1 second pause before the next rep. The weight should feel light, but […]
WOD – Thu, Feb 26
WOD – Thu, Feb 26
ENDURANCE
1-time exercise (AMRAP – Rounds and Reps)
AMRAP 24
500/400 Meter Row
200 Meter Farmer’s Carry
MCx: 70/53
MAx: 400/350m, 53/35
MVx: 375/300m, 35/26
GOALS + GUIDANCE: Complete the row in 2 minutes or less, then choose a heavy weight for the farmer’s carry. You may have to take a quick pause at the 100 meter mark. […]
5 x on the 2 minute:
3 Bench Press
Tempo: 3.3.X.1
GOALS + GUIDANCE: Take 3 seconds on the descend, pause for 3 seconds at your chest, press up, hold for 1 second. Start your working sets at a light to moderate weight (6/10 rpe), and build over the 5 sets.