Workout Sneak Peek
01.27 - 02.02.2025
WOD – Sat, Jan 25 Run + Front Squats
CONDITIONING
STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort ,or 70% of your 1 rep max, which should feel like you could sneak out three more reps. Stay at the same weight across all four sets.)
1 Mile Time Trial (Time)
GOALS + GUIDANCE: You […]
WOD – Fri, Jan 24 Bench + “Annie”
STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 7/10 effort (could do 3 more reps at this weight) or 70% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)
CONDITIONING
“Annie” (Time)
50-40-30-20-10
Double Unders
Sit Ups
MAx: 15-12-9-6-3 attempts
MVx: 75-60-45-30-15 […]
WOD – Thu, Jan 23 “Seek + Destroy”
ENDURANCE
“Seek + Destroy” (AMRAP – Rounds)
AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead
MCx: 205/145
MAx: 155/105
MVx; 95/65
GG: Treat this workout like an EMOM (maybe sneaking in a couple of extra rounds at the beginning) with the intention of completing 20-ish rounds. Choose a weight that feels heavy, without compromising your form (always!), but that doesn’t […]
WOD – Wed, Jan 22 “Never Gonna Happen”
ENDURANCE
“Never Gonna Happen” (AMRAP – Rounds and Reps)
AMRAP 20
250/200 Meter Row or Run
1 Minute Plank
GOALS + GUIDANCE: Row or Run the 250/200’s in :60 or less. Then, hold a plank (elbows or hands, no side planks) for 1 minute to “recover.” Target 8-10 rounds