10.27-11.02.2025

WOD - Sun, Oct 26CONDITIONING"The Middle" (Time)10 Rounds20 Squats10 Push UpsRest 2 minute5 Rounds50 Dubs:60 PlankRest 2 Minutes3 Rounds25 Wall Balls50 MB TwistsMCx: 20/14MAx: abmat push ups, 10 attempts, 14/10MVx: 15 squats, knee push, singles, [...]

WOD - Sat, Oct 25ENDURANCEExes (Time)40-30-20 DB Hang Clean+Jerk800-600-400 Meter Run40-30-20 Pull Ups MCx: 50/35MAx: 35/20, 20-15-10 pull ups (band)MVx: 30-20-10 25/15, 600-400-200m, ring rows WOD GOALS + GUIDANCE: Alternating sides, complete the designated number [...]

WOD - Fri, Oct 24STRENGTHBack Rack Lunge (GOALS + GUIDANCE: Start at a moderately heavy weight (7.5/10 effort) for the first set of lunges, then add weight for the remaining two sets. Do all 6 [...]

WOD - Thu, Oct 23INTERVALS"Followed By" (AMRAP - Rounds and Reps)AMRAP 2012/9 Calorie Bike12 Toes to Bar12 DeadliftsRest 1 Minute MCx: 225/155MAx: 11/8 cal, knee or pike up, 185/135MVx: 9/6 cals, v-up or leg lift, [...]

WOD - Wed, Oct 22STRENGTHPush Press (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort or 85%, and then you'll add weight for the remaining sets. Your last set of 4 reps [...]

WOD - Tue, Oct 21ENDURANCE"Unless" (Time)3 Rounds500/400 Meter Row20 Burpees500/400 Meter Row20 Eye-Height KB Swings MCx: 53/35MAx: 400/350m, 35/26MVx: 375/300m, 15 rep in+out, 26/18 GOALS + GUIDANCE: Row at a moderate pace (2:00 or less) [...]

WOD - Mon, Oct 20STRENGTHDeadlift (GOALS + GUIDANCE: Complete the first set of deadlifts at 65% and build for the next two sets.)"Festival of Lights" (AMRAP - Rounds and Reps)AMRAP 1010 Box Jump Overs, 20"15 [...]

10.20-10.26.2025

WOD - Sun, Oct 19INTERVALS"Thx Jessi" (AMRAP - Reps)10 x 2:00on/2:00off15/12 Cal Row10 Burpees Over DBMax Cal Bike MAx: 12/9 calsMVx: 9/6 cals, in+outs over db GOALS + GUIDANCE: In two minutes, complete the chipper [...]