WOD – Fri, Mar 13
WOD – Fri, Mar 13
STRENGTH
Clean and Jerk (Weight)
CONDITIONING (AMRAP – Reps)
AMRAP 12
2-4-6-8-10-etc
Man Makers
15/12 Cal Bike
MCx: 50/35,
MAx: 35/20, […]
WOD – Thu, Mar 12
WOD – Thu, Mar 12
INTERVALS (Checkmark)
9 x on the 2 Minute
5 Shuttle Runs
5 Deadlifts
5 Burpee Over Bar
MCx: 225/155
MAx: 185/135
MVx: 3 shuttles, 135/95, in+outs
GOALS + GUIDANCE: Move at a 9/10 effort on all 3 movements, to complete each round in :45. The shuttle will take :15-:20, scale to 3 lengths if it’ll take longer. The deadlifts are heavy and unbroken, and […]
WOD – Wed, Mar 11
WOD – Wed, Mar 11
STRENGTH
Front Squat (Front Squat
8 x 2, build
Rest :90 b/w sets
8 x 2, build
Rest :90 b/w sets
GOALS + GUIDANCE: Start at 55-60% of your 1 rep max, and ideally build in weight as long as your form and range or motion look good. Coaches will have you lift every 2 minutes. Record your final weight.)
CONDITIONING (Time)
3 […]
Workout Sneak Peek
03.09-03.15.2026
WOD – Tue, Mar 10
WOD – Tue, Mar 10
CONDITIONING (Calories)
4 x AMRAP 5
400 Meter Run
18/15 Cal Bike
Max Cal Row
Rest 2:00 b/w Sets
MAx: 300m, 15/12 cals
MVx: 200m, 12/9 cals
GOALS + GUIDANCE: In the 5 minute period, run 400 meters in 2:00 or less, bike the designated calories in :90 or less, and in the remaining :90 row as many calories as possible. Target 80-85% effort, […]
EMOM 7
1 High Hang Squat Clean
2 Jerks
*across
GOALS + GUIDANCE: Work on pulling under the bar VERY quickly, and not on the weight. The jerks can be push or split. Target 6.5-7/10 RPE.