Workout Sneak Peek
04.21-04.27.2025
WOD – Sun, Apr 20
WOD – Sun, Apr 20
INTERVALS
“Bullseye” (Time)
10 Rounds
10 Cal Row
8 DB Snatch
6 Box Jumps
Rest 1 Minute
MCx: 50/35, 24/20″
MAx: 8 cals, 35/20, 24/20″ step ups
MVx: 6 cals, 25/15, step 20″
GOALS + GUIDANCE: Spend one minute or less on the calorie row, and another minute or less on the db snatch and box jumps. You then get […]
WOD – Sat, Apr 19
WOD – Sat, Apr 19
ENDURANCE
Hero “Riley” (Time)
With a Partner
1.5 Mile Run
150 Burpees
1.5 Mile Run
MAx: 1800m run (alternate 300’s), 125 burpees
MVx: 1 mile, 100 burpees or in+outs
GOALS + GUIDANCE: With your partner, alternate 400 meters to complete the 1.5 mile run (that’s 3 each). Spend no more than 12 minutes on the run. For […]
WOD – Fri, Apr 18
WOD – Fri, Apr 18
STRENGTH
Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to a 9/10 effort or 90% 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 all fou)
WOD – Thu, Apr 17
WOD – Thu, Apr 17
CONDITIONING
“Most Wanted” (Time)
10 Rounds
20 Meter KB Front Rack Carry
4 Chest to Bars
6 Front Squats
MCx: 53/35, 165/115
MAx: 35/26, chin over, 115/75
MVx: 26/18, banded or 8 ring rows, 75/55
GOALS + GUIDANCE: Pick up TWO kettlebells and hold them in the front rack position as you shuffle 20 meters. The carry puts a […]