Workout Sneak Peek
10.27-11.02.2025
WOD – Sun, Oct 26
WOD – Sun, Oct 26
CONDITIONING
“The Middle” (Time)
10 Rounds
20 Squats
10 Push Ups
Rest 2 minute
5 Rounds
50 Dubs
:60 Plank
Rest 2 Minutes
3 Rounds
25 Wall Balls
50 MB Twists
MCx: 20/14
MAx: abmat push ups, 10 attempts, 14/10
MVx: 15 squats, knee push, singles, :45 plank, 15 wb, 30 twists, 10/6
GOALS + GUIDANCE: For the first couplet, move quickly through twenty air squats, then […]
WOD – Sat, Oct 25
WOD – Sat, Oct 25
ENDURANCE
Exes (Time)
40-30-20 DB Hang Clean+Jerk
800-600-400 Meter Run
40-30-20 Pull Ups
MCx: 50/35
MAx: 35/20, 20-15-10 pull ups (band)
MVx: 30-20-10 25/15, 600-400-200m, ring rows
WOD GOALS + GUIDANCE: Alternating sides, complete the designated number of db hang clean+jerks. Choose a db weight that you can move for at least 20 reps before breaking. The first […]
WOD – Fri, Oct 24
WOD – Fri, Oct 24
STRENGTH
Back Rack Lunge (GOALS + GUIDANCE: Start at a moderately heavy weight (7.5/10 effort) for the first set of lunges, then add weight for the remaining two sets. Do all 6 six reps on one side then switch and do the other side. Pro tip, start with your non-dominant leg.)
WOD – Thu, Oct 23
WOD – Thu, Oct 23
INTERVALS
“Followed By” (AMRAP – Rounds and Reps)
AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute
MCx: 225/155
MAx: 11/8 cal, knee or pike up, 185/135
MVx: 9/6 cals, v-up or leg lift, 135/95
GOALS + GUIDANCE: Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds […]