WOD – Sat, Mar 28
WOD - Sat, Mar 28STRENGTHUnilateral Lower Body (Weight)4 Sets6/6 Step Ups with Knee Raise6/6 Slow Poliquin Step UpsRest 1 Minute MCx: 35/20MAx: 25/15MVx: unweightedINTERVALS (AMRAP - Rounds and Reps)5 x AMRAP 312 Hang Snatch6 Goblet [...]
WOD – Fri, Mar 27
WOD - Fri, Mar 27INTERVALS (Time)6 Rounds:10 Toes to Bar20 DB Alternating Cleans25' DB Suitcase Walking LungeRest 1 Minute MCx: 50/35MAx: knee or pike up, 35/20MVx: leg lift, 25/15 GOALS + GUIDANCE: Keep the toes [...]
WOD – Thu, Mar 26
WOD - Thu, Mar 26STRENGTHDeadlift (Weightlifting Variable Reps & Sets)5-5-3-3-2-2, Buildrest 2:00 between sets*start sets at 70% or 7/10 RPECONDITIONING (Time)3 Rounds For Time21 Kettlebell Swing200 Meter Run9 Front Squats MCx: 70/53, 155/105MAx: 53/35, 115/75MVx: [...]
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 [...]