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 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 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 [...]

03.09-03.15.2026

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 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 [...]

WOD - Sun, Mar 8CONDITIONING (Calories)10 x on the 5 minute:30 Chin Over Bar Hold:30 Weighted Wall Sit:30 DB Plank Pull Thru:30 Weighted Hip Thrust Hold2:00 Row for Calories MCx: 45/25 plate, 35/25 dbMAx: band, [...]

WOD - Sat, Mar 7TEAM ENDURANCE (AMRAP - Rounds and Reps)AMRAP 30With a Partner"Filthy 50"50 Box Jumps50 Jumping Pull-Ups50 Kettlebell Swings50 Walking Lunge Steps50 Knees-to-Elbows50 Push Presses50 Good Mornings50 Wall Balls50 Burpees50 Double Unders MCx: [...]

WOD - Thu, Mar 5STRENGTHShoulder Press (Weight)5 x on the 2:305 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 [...]

WOD - Wed, Mar 4CONDITIONING (Time)21-15-9Deadlifts9 Burpee Over BarBack Squats9 Burpee Over Bar MCx: 135/95MAx: 95/65, regular burpeesMVx: 15-12-9 reps, 65/45, 6 in+outs GOALS + GUIDANCE: Today's weight should feel light for both the deadlift [...]