WOD - Thu, Nov 13STRENGTHBench Press (GOALS + GUIDANCE: Start your first working set of 10 at 70% of your 1 rep max, and build in weight for the remaining two sets)CONDITIONING"Let Me Down Easy" [...]

WOD - Wed, Nov 12INTERVALS"Metro" (Time)8 Rounds6 Jerks6 DB Pull UpsRest 2 Minute MCx; 185/125, 25/15MAx: 135/85, no weight or less weightMVx: 75/55, band or ring rows GG: Heavy Day! Yes, treat this workout like [...]

WOD - Tue, Nov 11ENDURANCE"Partner Small" (Time)With a Partner3 Rounds1000/800 Meter Row50 Burpees50 Box Jumps800 Meter Run MCx: 24/20MAx: 800/600m, 24" step upsMVx: 600/400m, 30 reps, in+outs, 20" step ups GOALS + GUIDANCE: Divide the [...]

WOD - Mon, Nov 10STRENGTHRomanian Deadlift (RDL) (GOALS + GUIDANCE: Take the barbell from the rack and start your first working set of 10 at 70% of your 1 rep max, and build in weight [...]

11.10-11.16.2025

WOD - Sun, Nov 9ENDURANCE"Greetings" (AMRAP - Rounds and Reps)AMRAP 2010 DB Snatch20 Goblet Squats30 Bicycle Sit Ups40 Single Unders MCx: 50/35MAx: 35/20MVx: 25/15 GOALS + GUIDANCE: Find a smooth and consistent pace to hold [...]

WOD - Sat, Nov 8ENDURANCE"Identify" (Time)2 Rounds500/400 Meter Row50 Push Ups400 Meter Run200 Meter Farmer Carry500/400 Meter Row50 Sit Ups400 Meter Run MCx: 53/35MAx: push ups to abmat(s), 35/26MVx; 375/300m row, 30 reps knee push [...]

WOD - Fri, Nov 7STRENGTHBack Squat (GOALS + GUIDANCE: Start your first working set of squats at 70% and build for the remaining two sets. Record your heaviest weight.)CONDITIONING"Think Later" (Time)8 Rounds3 Strict Pull Ups6 [...]

WOD - Thu, Nov 6STRENGTHShoulder Press (GOALS + GUIDANCE: Start your first working set of presses at 70% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take [...]

WOD - Wed, Nov 5INTERVALS"Cover Shot" (Checkmark)5 Rounds on the 5 Minute18/15 Calorie Row10 Front Squats18/15 Calorie Row20 Wall Balls MCx: 155/105, 20/14MAx: 15/12 cals, 115/75, 14/10MVx: 12/9 cals, 95/65, 10 wall balls at 10/6 [...]