WOD – Wed, Mar 25
WOD - Wed, Mar 25STRENGTH (5 Rounds for reps)5 Sets0:20 Max Rep Strict Chin ups0:20 Max Rep Ring Rows2:20 Rest MAx: bandedMVx: seated ring chin upCONDITIONING (Time)5 Rounds:6 Bar Muscle ups12 DB Snatch MCx: 50/35MAx: [...]
WOD – Tue, Mar 24
WOD - Tue, Mar 24CONDITIONING (AMRAP - Rounds and Reps)2 x AMRAP 1030/20 Calorie Row20 Wall Balls10 2-Push Up BurpeesRest 2 Minutes*pick up where you left off MCx: 20/14MAx: 25/18 cals, 14/10, regular burpeesMVx: 20/16 [...]
WOD – Mon, Mar 23
WOD - Mon, Mar 23STRENGTHClean (Weight)EMOM 82 Hang Squat Clean1 Hang Power Clean*build from 6/10 RPE GOALS + GUIDANCE: The "hang" position will start just above your knee. Be sure to drag the bar up [...]
Workout Sneak Peek
03.23-03.29.2026
WOD – Sun, Mar 22
WOD - Sun, Mar 22ACCESSORY (Weight)6 Rounds3 DB Bench Complexes6 DB Plank RowsRest 1:30 GOALS + GUIDANCE: 1 Complex = single arm right + single arm left + bench press. While one arm works, the [...]
WOD – Sat, Mar 21
WOD - Sat, Mar 21ENDURANCE (Time)In Teams of 22000m Row300 Double Unders100 Deadlifts 1500m Row250 Double Unders70 Deadlifts 1000m Row150 Double Unders50 Deadlifts MCx: 135/95, 185/135, 225/155MAx: 115/75, 135/95, 185/135MVx: 1500m, 1500m, 1000m, singles, 95/65, [...]
WOD – Fri, Mar 20
WOD - Fri, Mar 20CONDITIONING (Time)10-9-8-7-6-5-4-3-2-1Pull UpsShoulder to Overhead MCx: 135/95MAx: banded, 95/65MVx: ring rows, 65/45 GOALS + GUIDANCE: If you can, go unbroken for as long as possible on the pull ups. If you [...]
WOD – Thu, Mar 19
WOD - Thu, Mar 19STRENGTHBack Rack Lunge (Weight)Back Rack Lunges5 x 3, AcrossRest 2:00RPE 8/10 or 70-80%CONDITIONING (Time)6 Rounds200m Run12 Box Jump Over, 20" MAx: step up and overMVx: 150m, step up GOALS + GUIDANCE: [...]
WOD – Wed, Mar 18
WOD - Wed, Mar 18ENDURANCE (Time)5 Rounds15 Wall Balls10 Lateral Burpees Over Bar5 Hang Power CleansRest 2:005 Rounds15 Hang Power Cleans10 Burpees5 Wall Balls MCx: 20/14, 135/95, 95/65MAx: 14/10, 115/75, 75/55MVx: 10/6, in+outs, 75/55, 55/35 [...]
WOD – Tue, Mar 17
WOD - Tue, Mar 17INTERVALS (Checkmark)4 x AMRAP 317 KB Step up Overs17 KB Sumo Deadlift High Pulls 17 Plank KB Drag ThruRest 1 Minute MCx: 53/35MAx: 35/26MVx: 26/18 GOALS + GUIDANCE: With 1 kettlebell, [...]