WOD – Wed, Sep 17
WOD – Wed, Sep 17
WARM UP
STRENGTH
Bench Press (GOALS + GUIDANCE: Complete the first set of bench press at 85% and build for the next two sets)
Bodybuilding 3 (Checkmark)
3 Rounds
10 Supinated BB Bent […]
WOD – Tue, Sep 16
WOD – Tue, Sep 16
INTERVALS
“Downstairs” (Time)
10 Rounds
15 Calorie Row
15 Wall Balls
Rest 1 Minute
MCx: 20/14
MAx: 12 cal, 12 reps 14/10
MVx: 9 cal, 9 reps 10/6
GOALS + GUIDANCE: Row at a strong, steady pace that leaves you enough in the tank to go big on the wall balls. Aim for unbroken sets early and quick breaks […]
WOD – Mon, Sep 15
WOD – Mon, Sep 15
STRENGTH
Romanian Deadlift (RDL) (GOALS + GUIDANCE: Complete the first set of RDLs at 85% and build for the next two sets)
CONDITIONING
“Butterflies” (AMRAP – Rounds and Reps)
AMRAP 10
35 Double Unders
100 Meter Farmer’s Carry
35 Sit Ups
MCx: 53/35
MAx: 10 attempts, 35/26
MVx: 50 singles, […]
Workout Sneak Peek
09.15-09.21.2025
WOD – Sun, Sep 14
WOD – Sun, Sep 14
ENDURANCE
“Let’s Agree” (AMRAP – Rounds and Reps)
AMRAP 30
600 Meter Run
500/400 Meter Row
MVx: 400m, 375/300m
GOALS + GUIDANCE: This is a long, steady grinder. The goal is to stay moving without long breaks. Your run should be around 2:30 – 3:00, and your row about 2:00. Target 6 rounds.
3 Rounds
15 DB Flyes
10 Scap Push Ups
10 Hand-Release Push Ups
15 DB Glute Bridge