WOD – Thu, Mar 5
WOD – Thu, Mar 5
STRENGTH
Shoulder Press (Weight)
CONDITIONING (Time)
5 Rounds:
15/12 Cal Bike
30 Sit Ups
15/12 […]
WOD – Wed, Mar 4
WOD – Wed, Mar 4
CONDITIONING (Time)
21-15-9
Deadlifts
9 Burpee Over Bar
Back Squats
9 Burpee Over Bar
MCx: 135/95
MAx: 95/65, regular burpees
MVx: 15-12-9 reps, 65/45, 6 in+outs
GOALS + GUIDANCE: Today’s weight should feel light for both the deadlift and back squats. Complete every set unbroken, and push on the burpees. Target 8-10 minutes (12 min cap).
ACCESSORY (Checkmark)
6 x on the 2 minute
25′ […]
WOD – Tue, Mar 3
WOD – Tue, Mar 3
STRENGTH
Bench Press (Weight)
5 x on the 2 minute:
3 Bench Press
Tempo: 3.3.X.1
GOALS + GUIDANCE: Take 3 seconds on the descend, pause for 3 seconds at your chest, press up, hold for 1 second. Start your working sets at a light to moderate weight (6/10 rpe), and build over the 5 sets.
WOD – Mon, Mar 2
WOD – Mon, Mar 2
STRENGTH
Clean (Weight)
5 x on the 2 minute:
1 Power Clean
1 Front Squat
1 Squat Clean
*build
GOALS + GUIDANCE: Before starting the complex, coaches will help you build to a light weight, a moderate weight, and then a moderate to heavy weight at which you’ll start the complex and then build from there. Remember, […]
Workout Sneak Peek
03.02-03.08.2026
5 x on the 2:30
5 Press at 60-70%
Tempo 5.1.X.1
GOALS + GUIDANCE: Press overhead, hold for 1 second at the top, then slowly lower the bar fo 5 seconds back to the start position. Do 5 reps every 2:30.