WOD - Wed, Oct 1STRENGTHBodybuilding Pump (Checkmark)Barbell Curls 3x12Seated DB Tricep Extension 3x15Single-Arm DB Bent Over Rows 3x15/sideDips 3x12 GOALS + GUIDANCE: This accessory session is focused on building arm and upper-back strength. Choose weights [...]

WOD - Tue, Sep 30STRENGTHHip Thrusts (Weight)3 x 15, buildingGOALS + GUIDANCE: Focus on control and full range of motion, pausing briefly at the top of each rep to squeeze the glutes. Start with a [...]

WOD - Mon, Sep 29INTERVALS"Succulent" (Checkmark)7 x on the 3 Minute15/12 Cal 12 Push Ups9 Power Cleans MCx: 155/105MAx: 12/9 cals, abmat push ups, 115/75MVx: 9/6 cals, knee push ups, 75/55 GOALS + GUIDANCE: Each [...]

09.29-10.05.2025

WOD - Sun, Sep 28INTERVALS"Cut It" (Checkmark)EMOM 361 - 6 Strict Pull Ups2 - 12 DB Snatch3 - :48 Plank4 - 12 Calorie Bike5 - 12 DB Goblet Squats6 - Rest MCx: 50/35MAx: banded, 35/20, [...]

WOD - Sat, Sep 27ENDURANCE"Wisco" (AMRAP - Reps)In teams of 24 Rounds:60 Hang Power Cleans:60 Run:60 Toes to Bar:60 Burpees:60 Jerks:60 Rest MCx: 135/95, 200m (20 reps)MAx: 115/75, 150m (15 reps) , knee or pike [...]

WOD - Fri, Sep 26STRENGTHBack 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 six reps [...]

WOD - Thu, Sep 25INTERVALSBike - Reverse Tabata (Checkmark)8 x :10on/:20off GOALS + GUIDANCE: SPRINT! Put 100% effort into each 10 second interval and be consistent with your rpms from round to round. STRENGTHPush Press [...]

WOD - Wed, Sep 24INTERVALS"The Chief" (AMRAP - Rounds)5 x AMRAP 33 Power Cleans6 Push Ups9 SquatsRest 1 Minute MCx: 135/95MAx: abmat push up, 115/75MVx: knee abmat push ups, 75/55 GOALS + GUIDANCE: Choose a [...]

WOD - Tue, Sep 23ENDURANCE"Dirtcaps" (Time)800-600-400 Meter Run150-125-100 Double Unders100-75-50 Sit Ups MAx: 600-400-200m, 50-30-20 attemptsMVx: 400-300-200m, 200-150-100 singles, 75-50-25 sit ups GOALS + GUIDANCE: Push the pace on the runs to keep the intensity [...]