WOD - Mon, Sep 15STRENGTHRomanian 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 1035 Double Unders100 Meter Farmer's [...]

09.15-09.21.2025

WOD - Sun, Sep 14ENDURANCE"Let's Agree" (AMRAP - Rounds and Reps)AMRAP 30600 Meter Run500/400 Meter Row MVx: 400m, 375/300m GOALS + GUIDANCE: This is a long, steady grinder. The goal is to stay moving without [...]

WOD - Sat, Sep 13STRENGTHBack Squat (GOALS + GUIDANCE: Complete the first set of squats at 85% and add weight for the next two sets. Record your final weight.)CONDITIONING"The Special" (Time)5 Rounds20 Ground to Overhead30 [...]

WOD - Fri, Sep 12INTERVALS"UFO" (Time)5 Rounds18/15 Calorie Bike12 DB Hang CleansRest 2 Minutes MCx: 50/35MAx: 15/12 cals, 35/20MVx: 12/9 cals, 9 reps 25/15 GOALS + GUIDANCE: Push hard on the bike to spike your [...]

WOD - Thu, Sep 11ENDURANCE"911 Tribute WOD" (Time)With a Partner2001 Meter Run11 Box Jumps11 Thrusters11 Chest to Bar Pull Ups11 Power Cleans11 Burpees11 Kettlebell Swings11 Toes to Bar11 Deadlifts11 Jerks2001 Meter Run MCx: 24", 135/95, [...]

WOD - Wed, Sep 10STRENGTHShoulder Press (GOALS + GUIDANCE: Complete the first set of presses at 85% and add weight for the next two sets. Record your final weight.)CONDITIONING"Watch Now" (Time)50-40-30-20-10 Lunges150 Meter Suitcase Carry [...]

WOD - Tue, Sep 9INTERVALS"Cry Baby" (Checkmark)10 x on the 2 Minute20/15 Cal Row + 10 HR Push Ups MAx: 15/12 cals, knee hr push upsMVx: 12/9 cals, push ups to abmat GOALS + GUIDANCE: [...]

WOD - Mon, Sep 8WARM UPSumo Deadlift Warm Up (Checkmark)3 Rounds10 Banded Face Pulls10 Banded Lat Pull Down10 PVC Deadbugs10 PVC Sumo Good Mornings10 PVC Sumo SquatsSumo Deadlift (GOALS + GUIDANCE: Complete the first set [...]

09.08-09.14.2025