Workout Sneak Peek
05.05-05.11.2025
WOD – Sat, May 3
WOD – Sat, May 3
ENDURANCE
“Cola” (Time)
600-400-200 Meter Run
50-35-20 Wall Ball
50-35-20 Sit Up
MCx; 20/14
MAx: 14/10
MVx: 300-200-100, 30-20-10 reps 10/6
GOALS + GUIDANCE: Run at a pace somewhere between your 1 mile pr pace and your 5k pr pace… that’s moderately fast! The 600 will take around three minutes, the 400 around two mintues, and the 200 […]
WOD – Fri, May 2
WOD – Fri, May 2
STRENGTH
Deadlift (GOALS + GUIDANCE: Work up to a 9/10 effort or 90% of your 1 rep max (if you have one.) The weight should feel like you could do another rep. Maintain the same weight for the remaining sets.)
INTERVALS
“Dancing Tree” (AMRAP – […]
WOD – Thu, May 1
WOD – Thu, May 1
STRENGTH
Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 9/10 effort for all three sets of 4 reps on your left side, and 4 reps on your right side (do not alternate legs).)
INTERVALS
“Only You” (Checkmark)
EMOM 10
1 – Plank
2 – 100 Meter […]
WOD – Wed, Apr 30
WOD – Wed, Apr 30
STRENGTH
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 9/10 effort or 90% of your 1 rep max, which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)