WOD – Mon, Mar 16
WOD - Mon, Mar 16INTERVALS (Time)5 Rounds500/400m Row15 Strict Ring DipsRest 1 Minute MAx: 400/350m, banded for 10 repsMVx: 375/300m, 10 box dips GOALS + GUIDANCE: The 500/400m row will take just under 2 minutes [...]
Workout Sneak Peek
03.16-03.22.2026
WOD – Sun, Mar 15
WOD - Sun, Mar 15CONDITIONING (Checkmark)10 x on the 3 minute5 Toes to Bar10 KB Swing200m Run MCx: 53/35MAx: knee up, 35/26MVx: v-up or leg lift, 26/18, 150m GOALS + GUIDANCE: Keep the toes to [...]
WOD – Sat, Mar 14
WOD - Sat, Mar 14Power Snatch (Weight)6 Rounds1 Power Snatch2 Hang Snatch*across GOALS + GUIDANCE: Work on straight arms for the power snatch and punching under the bar on the hang snatch. Stay light 6/10 [...]
WOD – Fri, Mar 13
WOD - Fri, Mar 13STRENGTHClean and Jerk (Weight)EMOM 71 High Hang Squat Clean2 Jerks*across GOALS + GUIDANCE: Work on pulling under the bar VERY quickly, and not on the weight. The jerks can be push [...]
WOD – Thu, Mar 12
WOD - Thu, Mar 12INTERVALS (Checkmark)9 x on the 2 Minute5 Shuttle Runs5 Deadlifts5 Burpee Over Bar MCx: 225/155MAx: 185/135MVx: 3 shuttles, 135/95, in+outs GOALS + GUIDANCE: Move at a 9/10 effort on all 3 [...]
WOD – Wed, Mar 11
WOD - Wed, Mar 11STRENGTHFront Squat (Front Squat 8 x 2, build Rest :90 b/w sets GOALS + GUIDANCE: Start at 55-60% of your 1 rep max, and ideally build in weight as long as [...]
Workout Sneak Peek
03.09-03.15.2026
WOD – Tue, Mar 10
WOD - Tue, Mar 10CONDITIONING (Calories)4 x AMRAP 5400 Meter Run18/15 Cal BikeMax Cal RowRest 2:00 b/w Sets MAx: 300m, 15/12 calsMVx: 200m, 12/9 cals GOALS + GUIDANCE: In the 5 minute period, run 400 [...]
WOD – Mon, Mar 9
WOD - Mon, Mar 9ENDURANCE (Time)5 Rounds50 Double Unders20 Sit ups10 Clean + Jerks5 Bar Muscle Ups MCx: 135/95MAx: 15 attempts, 115/75, 5 chest to barsMVx: 75 singles, 75/55, 5 strict (band) or 10 ring [...]