WOD - Fri, Aug 22STRENGTHBench Press (GOALS + GUIDANCE: Complete the bench press at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four [...]

WOD - Thu, Aug 21INTERVALS"Low Road" (Time)7 Rounds10 Cleans200 Meter RunRest 2 Minute MCx: 95/65, 135/95, 155/105, 185/135MAx: 75/55, 95/65, 115/75, 135/95MVx: 55/35, 65/45, 75/55, 95/65 GOALS + GUIDANCE: This is a weight ladder - [...]

WOD - Wed, Aug 20INTERVALS"It Won't Kill Ya" (Time)30-20-10-20-30Row For CalorieDumbbell ThrustersToes to BarRest 1 Minute MCx: 50/35MAx: 25-15-10 cals, 35/20, knee or pike upMVx: 20-15-10 cals, 25/15, v-up or leg lift GOALS + GUIDANCE: [...]

WOD - Tue, Aug 19STRENGTHRomanian Deadlift (RDL) (GOALS + GUIDANCE: Complete the RDLs at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least four [...]

WOD - Mon, Aug 18STRENGTHFront Squat (GOALS + GUIDANCE: For the front squats, coaches will help you build to a 8/10 effort or 80% of your 1 rep max.)Strength Medley 2 (Checkmark)Pull Ups3x10 Lateral Raises3x15, [...]

08.18-08.24.2025

WOD - Sun, Aug 17INTERVALS"Jacare" (Checkmark)EMOM 401 - 15/12 Cal Bike2 - 50 Meter Farmer's Carry3 - 10 Burpees Over a Plate4 - Rest MCx: 53/35MAx: 12/9 cal, 35/26, regular burpeesMVx: 9/6 cals, 26/18, in+outs [...]

WOD - Sat, Aug 16ENDURANCE"Skywalk" (Time)3 Rounds800 Meter Run15 Hang Cleans30 Sit Ups5 Wall Walks MCx: 135/95MAx: 600m, 115/75, 3 ww or modified wwMVx: 400m, 75/55, 20 shoulder taps or plank pull thru or 5 [...]

WOD - Fri, Aug 15STRENGTHSumo Deadlift (8-6-4-4+ building GOALS + GUIDANCE: Complete the presses at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at least [...]

WOD - Thu, Aug 14INTERVALS"Glue Myself Shut" (AMRAP - Reps)5 x 2:00 on/2:00 off50 Double UndersMax Lungesters MCx: 35/25MAx: 15 attempts, 25/15MVx: singles, 15/10 GOALS + GUIDANCE: Start the two minute interval with 50 dubs [...]