WOD – Sun, Mar 29
WOD - Sun, Mar 29ENDURANCE (Time)In Teams of 21600m Run 40 Db Push Press40 Burpee Pull Up 800m Run 30 DB Push Press30 Burpee Pull Up 400m Run 20 Db Push Press20 Burpee Pull Up [...]
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, [...]