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WOD – Tue, Jun 17

WOD – Tue, Jun 17

STRENGTH
Deadlift (GOALS + GUIDANCE: Work up to a 7.5/10 effort or 75% of your 1 rep. The weight should feel like you could do another three to four reps. Maintain the same weight for the remaining sets.)

CONDITIONING
“All On Me” (Time)

50-40-30-20-10 Double […]

2025-06-16T18:00:00-04:00
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WOD – Mon, Jun 16

WOD – Mon, Jun 16

STRENGTH
Push Press (GOALS + GUIDANCE: Coaches will help you build to a 6.5/10 effort or 65%, 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.)

CONDITIONING
2025-06-15T18:00:00-04:00
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WOD – Sun, Jun 15

WOD – Sun, Jun 15

CONDITIONING
“Nokia” (3 Rounds for reps)

3 x on the 10 Minute
400 Meter Run
30 Eye-Height KB Swings
400 Meter Run
30 Goblet Squats

MCx: 53/35
MAx: 300m, 35/26
MVx; 200m, 26/18

GOALS + GUIDANCE: On the ten minute, complete 400 meter run, 30 eye-height kettlebell swings, another 400 meter run, and 30 goblet squats. The goal is to […]

2025-06-14T18:00:00-04:00
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WOD – Sat, Jun 14

WOD – Sat, Jun 14

ENDURANCE
“Midnight Rain” (Time)

20-18-16-14-12-10-8-6-4-2 DB Snatch
20 Double Unders
15 Sit Ups
10 Push Ups
20-18-16-14-12-10-8-6-4-2 Bike

MCx: 50/35
MAx: 5 attempts, abmat push ups
MVx: 30 singles, 10 sit ups, 5 knee push ups, 10 to 1 cals

GOALS + GUIDANCE: Choose a weight for the snatches that you can quickly cycle through every set unbroken. The sets […]

2025-06-13T18:00:00-04:00
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