Workout Sneak Peek
05.19-05.25.2025
WOD – Sun, May 18
WOD – Sun, May 18
CONDITIONING
“Chunky” (Checkmark)
EMOM 10
20 Kettlebell Swings
20 Jumping Lunges
Rest 2 Minutes
EMOM 10
20 Dumbbell Snatch
20 In+Out Over the DB
Rest 2 Minutes
EMOM 10
15/12 Calories Row
20 Hollow Rocks
Rest 2 Minutes
EMOM 10
15/12 Calorie Bike
15 Commanders
MCx: 70/53, 50/35
MAx: 53/35, 35/20, 12/9 cals, tucked rocks
MVx: 35/26, 25/15, 15 reps, regular lunges or squats, 9/6 cals, deadbugs, 10 commanders (knees)
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WOD – Sat, May 17
WOD – Sat, May 17
CONDITIONING
“Woehlke” (Time)
3 Rounds:
4 Jerks
5 Front Squats
6 Hang Power Cleans
40 Pull Ups
50 Push Ups
60 Sit Ups
Rest 3 minutes between rounds
MCx: 185/135
MAx: 135/95, 20 pull ups (band), 30 push ups
MVx: 95/65, 30 ring rows, 30 knee push ups, 40 sit ups
GOALS + GUIDANCE: Nothing like a tough Hero WOD on a Sweatiest […]
WOD – Fri, May 16
WOD – Fri, May 16
STRENGTH
Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to 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 four sets.)
WOD – Thu, May 15
WOD – Thu, May 15
STRENGTH
Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up 70% of your 1 rep max, 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