Workout Sneak Peek
03.10-03.16.2025
WOD – Sun, Mar 9
WOD – Sun, Mar 9
ENDURANCE
“Thx Chalk 2.0” (Time)
1 Mile Run
100 Squats
100 Burpees
100 Sit Ups
100 Lunges
1K Row
MAx: 1200m run, 80 reps, 800m row
MVx: 800m run, 60 reps, in+outs, 600m row
GOALS + GUIDANCE: Wow, this one is going to be SPICY! Run the mile at a moderate pace and keep your time to 10 minutes or […]
WOD – Sat, Mar 8
WOD – Sat, Mar 8
ENDURANCE
“I’ll Do It” (Time)
20 Rounds
2 Power Cleans
3 Box Jumps
4 Toes to Bar
MCx: 185/135, 24″
MAx: 155/105, 20″, knee ups or pike ups
MVx: 95/65, step ups 24/20, v-ups or leg lifts
GOALS + GUIDANCE: Everyone’s favorite rep scheme! Complete two heavy power cleans (should be single reps, so scale up or down to […]
WOD – Fri, Mar 7
WOD – Fri, Mar 7
INTERVALS
“Helen’s Doppelganger” (Time)
6 Rounds
200 Meter Run
12 KB Swings
9 Pull Ups
Rest 1 Minute
MCx: 53/35
MAx: 35/26, 5 strict (band)
MVx: 100m, 26/18, 12 ring rows
GOALS + GUIDANCE: Complete the run in :60 or less, and immediately pick up the kettlebell and do a straight set of kettlebell swings. Breath at the top of […]
WOD – Thu, Mar 6
WOD – Thu, Mar 6
STRENGTH
Romanian Deadlift (RDL) (GOALS + GUIDANCE: The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to a 8/10 effort which you’ll hold across for all four sets. )
INTERVALS
“No Time” (5 […]
WOD – Wed, Mar 5
WOD – Wed, Mar 5
CONDITIONING
“The Score…kinda” (AMRAP – Rounds and Reps)
AMRAP 15
300 Meter Run
150 Meter Farmer Carry
30 Sit Ups
MCx: 53/35
MAx: 35/26
MVx: 200m run, 100m fc 26/18, 20 sit up
GOALS + GUIDANCE: We love a farmer’s carry!! When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or […]
WOD – Mon, Mar 3
STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 8/10 effort (could do 1 more reps at this weight) or 80% of your 1 rep max, and hold the same weight across for all five sets. Remember to always have a spotter!)
CONDITIONING
Body Building Circuit (Weight)
4 Rounds
8/8 DB Bicep Curls
8/8 DB […]