Workout Sneak Peek
09.15-09.21.2025
WOD – Sun, Sep 14
WOD – Sun, Sep 14
ENDURANCE
“Let’s Agree” (AMRAP – Rounds and Reps)
AMRAP 30
600 Meter Run
500/400 Meter Row
MVx: 400m, 375/300m
GOALS + GUIDANCE: This is a long, steady grinder. The goal is to stay moving without long breaks. Your run should be around 2:30 – 3:00, and your row about 2:00. Target 6 rounds.
WOD – Sat, Sep 13
WOD – Sat, Sep 13
STRENGTH
Back Squat (GOALS + GUIDANCE: Complete the first set of squats at 85% and add weight for the next two sets. Record your final weight.)
CONDITIONING
“The Special” (Time)
5 Rounds
20 Ground to Overhead
30 Sit Ups
20 Weighted Step Ups, 20″
MCx: 45/25 plate, 25/15 […]
WOD – Fri, Sep 12
WOD – Fri, Sep 12
INTERVALS
“UFO” (Time)
5 Rounds
18/15 Calorie Bike
12 DB Hang Cleans
Rest 2 Minutes
MCx: 50/35
MAx: 15/12 cals, 35/20
MVx: 12/9 cals, 9 reps 25/15
GOALS + GUIDANCE: Push hard on the bike to spike your heart rate (:60-:75 at most), then transition quickly to unbroken dumbbell hang cleans. Choose a weight that challenges you but allows […]
WOD – Thu, Sep 11
WOD – Thu, Sep 11
ENDURANCE
“911 Tribute WOD” (Time)
With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Chest to Bar Pull Ups
11 Power Cleans
11 Burpees
11 Kettlebell Swings
11 Toes to Bar
11 Deadlifts
11 Jerks
2001 Meter Run
MCx: 24″, 135/95, 70/53
MAx: 20″, 115/75, pull ups, 53/35, knee or pike up
MVx; step up 24/20, 75/55, ring rows, in+outs, 35/26, lege lifts
GOALS […]