Workout Sneak Peek
09.22-09.28.2025
WOD – Sun, Sep 21
WOD – Sun, Sep 21
ENDURANCE
“Celebrate” (Time)
3 Rounds
15/12 Calorie Bike
20 Burpees
15/12 Calorie Bike
20 Ring Rows
15/12 Calorie Bike
20 KB Swings
15/12 Calorie Bike
20 Russian Twists w/Plate
MCx: 53/35, 45/25
MAx: 12/9 cals, 35/26, 25/15
MVx: 9/6 cals, in+outs, 26/18, 15/10
GOALS + GUIDANCE: Keep your bike pace consistent, completing the calories in around :60-:75 so you can attack the movements off […]
WOD – Sat, Sep 20
WOD – Sat, Sep 20
INTERVALS
“Alpha Dog” (Checkmark)
5 x on the 4 Minute
400 Meter Run
9-15-21-27-33 Thrusters
MCx: 95/65
MAx: 300m, 75/55
MVx: 200m, 55/35
GOALS + GUIDANCE: Run four hundred meters in about two minutes, then in the remaining time, complete 9 thrusters unbroken. Rest until the 4 minute mark. You’ll then do the same run, however you’ll […]
WOD – Fri, Sep 19
WOD – Fri, Sep 19
STRENGTH
Clean Complex – hang + power (Weight)
Clean Complex
10 x on the :90
Hang Clean + Power Clean
GOALS + GUIDANCE: Today is about mechanics/technique, if they’re spot on – add weight! If one movement needs work, stay at the same weight and practice! You’ll have 15 minutes to build to a heavy complex. […]
WOD – Thu, Sep 18
WOD – Thu, Sep 18
STRENGTH
Front 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)
2-4-6-8-10-8-6-4-2
DB Snatch
Burpee Box Jump, 20″
MCx: 50/35
MAx: 35/20, burpee step up
MVx: 25/15, […]