WOD – Wed, Sep 24
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 23
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 [...]
WOD – Mon, Sep 22
WOD - Mon, Sep 22STRENGTHDeadlift (GOALS + GUIDANCE: Complete the first set of deadlifts at 85% and build for the next two sets.)INTERVALS"Ofenbach" (AMRAP - Reps)5 x AMRAP 3500/400 Meter RowMax Box Jump Overs, 20"Rest [...]
Workout Sneak Peek
09.22-09.28.2025
WOD – Sun, Sep 21
WOD - Sun, Sep 21ENDURANCE“Celebrate” (Time)3 Rounds15/12 Calorie Bike20 Burpees15/12 Calorie Bike20 Ring Rows15/12 Calorie Bike20 KB Swings15/12 Calorie Bike20 Russian Twists w/Plate MCx: 53/35, 45/25MAx: 12/9 cals, 35/26, 25/15MVx: 9/6 cals, in+outs, 26/18, 15/10 [...]
WOD – Sat, Sep 20
WOD - Sat, Sep 20INTERVALS“Alpha Dog” (Checkmark)5 x on the 4 Minute400 Meter Run9-15-21-27-33 Thrusters MCx: 95/65MAx: 300m, 75/55MVx: 200m, 55/35 GOALS + GUIDANCE: Run four hundred meters in about two minutes, then in the [...]
WOD – Fri, Sep 19
WOD - Fri, Sep 19STRENGTHClean Complex - hang + power (Weight)Clean Complex10 x on the :90Hang Clean + Power Clean GOALS + GUIDANCE: Today is about mechanics/technique, if they're spot on - add weight! If [...]
WOD – Thu, Sep 18
WOD - Thu, Sep 18STRENGTHFront Squat (GOALS + GUIDANCE: Build to a 8.5/10 effort or 85% of your 1 rep max. Stay at the same weight across all five sets or four.)CONDITIONING“New Rules” (Time)2-4-6-8-10-8-6-4-2DB SnatchBurpee [...]
WOD – Wed, Sep 17
WOD - Wed, Sep 17WARM UP3 Rounds15 DB Flyes10 Scap Push Ups10 Hand-Release Push Ups15 DB Glute BridgeSTRENGTHBench Press (GOALS + GUIDANCE: Complete the first set of bench press at 85% and build for the [...]
WOD – Tue, Sep 16
WOD - Tue, Sep 16INTERVALS“Downstairs” (Time)10 Rounds15 Calorie Row15 Wall BallsRest 1 Minute MCx: 20/14MAx: 12 cal, 12 reps 14/10MVx: 9 cal, 9 reps 10/6 GOALS + GUIDANCE: Row at a strong, steady pace that [...]