GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort (could do 3 more reps,) which you’ll hold across for all four sets of six reps. Take two minutes of rest between sets. Record your weight.)
10 x on the :90
1 Clean Pull
1 Hang Power Clean
1 Power Clean
*building
GOALS + GUIDANCE: A weightlifting complex is a great opportunity to dial in your form and technique. The clean pull is to focus on straight arms and keeping the bar close. The hang power […]
AMRAP 40
600 Meter Run
30 Cal Bike
60 Sit Ups
MAx: 25 cal bike
MVx; 400m run, 20 cals, 40 sit ups
WOD GOALS + GUIDANCE: Yes, 40 minutes! From the very beginning find a moderate pace that you can maintain for 40 minutes. Run the 600 in 3-ish minutes, complete the bike in 2:00-3:00, and […]
01.13 - 01.19.2025
10 x on the 2 Minute
10 DB Deadlifts
10 DB Front Squats
10 Box Jump Overs, 20″
MCx: 5035
MAx: 35/20, step overs 20″
MVx; 8 reps, 25/15, step up 20″
2 Rounds
500/400 Meter Row
50 Push Ups
400 Meter Run
200 Meter Farmer Carry
500/400 Meter Row
50 Sit Ups
400 Meter Run
MCx: 53/35
MAx: push ups to abmat(s), 35/26
MVx; 375/300m row, 30 reps knee push ups, 300m run, 26/18, 40 sit ups
WOD GOALS + GUIDANCE: Sweatfest on a Friday?! YUP! For these […]
5 Rounds
15 Power Cleans
15 Pull Ups
MCx: 135/95
MAx: 115/75, 8 pull ups (band)
MVx: 75/55, ring rows
WOD GOALS + GUIDANCE: Fifteen reps… it’s not ten, which for most movements can be done unbroken. It’s also not twenty, which usually requires a break. It’s the […]
WOD GOALS + GUIDANCE: The goal is to complete every round in 1 min or less, so you have an equal work to rest ratio. The […]