WOD – Fri, Oct 10
WOD - Fri, Oct 10STRENGTHBack Squat (GOALS + GUIDANCE: Start your first working set of squats at 65% and build for the remaining two sets. Record your heaviest weight.)CONDITIONINGDifferent World (AMRAP - Rounds and Reps)AMRAP [...]
WOD – Thu, Oct 9
WOD - Thu, Oct 9ENDURANCECook (Time)4 Rounds24/20 Cal Bike200 Meter Farmer's Carry:60 Plank MCx: 53/35MAx: 20/16 cals, 35/26MVx; 16/12 cals, 150m 26/18, :45 plank GOALS + GUIDANCE: Find a steady pace and hold on (literally)! [...]
WOD – Wed, Oct 8
WOD - Wed, Oct 8STRENGTHShoulder Press (GOALS + GUIDANCE: Start your first working set of presses at 65% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take [...]
WOD – Tue, Oct 7
WOD - Tue, Oct 7STRENGTHSumo Deadlift (GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first working set [...]
WOD – Mon, Oct 6
WOD - Mon, Oct 6INTERVALSPartner 2k Row (Time)GOALS + GUIDANCE: To warm up for today’s complex coaches will pair you up to row 2000 meters, switching every 250 meters. Keep transitions fast, and target 8 [...]
Workout Sneak Peek
10.06-10.12.2025
WOD – Sun, Oct 5
WOD - Sun, Oct 5ENDURANCE"Thx Sally...kinda" (Time)3 Rounds200 Meter Suitcase Carry20 Box Jumps, 20"20 Squats20 Plank Side Bends2:00 Plank20/17 Cal Bike MCx: 53/35MAx: 35/26, step up 24", 18/15 cals MVx: 150m 26/18, 15 reps, step [...]
WOD – Sat, Oct 4
WOD - Sat, Oct 4ENDURANCE"Ollis" (AMRAP - Rounds and Reps)AMRAP 22200 Meter Run22 Deadlifts22 Pull Ups22 Burpees22 Russian KB Swings22 Walking Lunges MCx: 185/135, 70/53MAx: 155/105, 11 pull ups (band), 53/35MVx: 14 reps, 115/75, ring [...]
WOD – Fri, Oct 3
WOD - Fri, Oct 3STRENGTHLateral Lunge (Weight)Lateral DB Goblet Lunges3 x 8/8, build GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee [...]
WOD – Thu, Oct 2
WOD - Thu, Oct 2CONDITIONING"Irreconcilable" (Time)5 Rounds20 DB Step Ups, 20"10 DB Deadbugs5 Wall Walks MCx: 50/35MAx: 35/20, 3 modified wwMVx: 25/15, 20 plank pull thru GOALS + GUIDANCE: Complete twenty dumbbell step ups (total) [...]