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WOD – Wed, Mar 26

WOD – Wed, Mar 26

STRENGTH
Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort or 85% of your 1 rep max. The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Maintain the same weight across.)

2025-03-25T18:00:00-04:00
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WOD – Tue, Mar 25

WOD – Tue, Mar 25

STRENGTH
Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up to a 8.5/10 effort (85%) and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight)

CONDITIONING
“Hold […]
2025-03-24T18:00:00-04:00
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WOD – Mon, Mar 24

WOD – Mon, Mar 24

ENDURANCE
“DB Linda with a Twist” (Time)

10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

MCx: 50/35
MAx: 35/20
MVx: start at 8, 25/15

GOALS + GUIDANCE: Choose dumbbells that feel heavy! The deadlifts will be the easiest lift. Break the floor press and hang cleans in half. Notice that the hang cleans are SQUAT cleans. Last time […]

2025-03-23T18:00:00-04:00
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WOD – Sun, Mar 23

WOD – Sun, Mar 23

CONDITIONING
“luther” (Time)

4 Rounds
500/400 Meter Row
40 Step Ups
30 DB Push Press
Rest 2 Minutes

MCx: 24/20″, 50/35
MAx: 20″, 35/20
MVx: 375/300m, 30 step ups 20″, 20 db push press 25/15

GOALS + GUIDANCE: The row will take 2:00 or less, the step ups around 2:00 and the db push press about 2:00 or less. Push […]

2025-03-22T18:00:00-04:00
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