WOD - Wed, Aug 13STRENGTHShoulder Press (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 - Tue, Aug 12STRENGTHBack Squat (8-6-4-4+ building GOALS + GUIDANCE: Complete the back squats at 75, 80, 85 and 90% of your 1 rep max or perceived effort. On the last set, do at [...]

WOD - Mon, Aug 11INTERVALS"Brdskt" (Checkmark)10 x on the 2 minute8 Toes to Bar4/4 DB Hang Clean + Jerk8 Box Jumps MCx: 50/35, 24/20MAx: knee or pike up, 35/20, step 24"MVx: v-up or leg lift, [...]

08.11-08.17.2025

WOD - Sun, Aug 10INTERVALSPartner Row (AMRAP - Reps)"Partner Row Intervals"AMRAP 40Max Meters2:00on/2:00off*alternate with your partner GOALS + GUIDANCE: Partner 1 will target 500/400+ meters during their two minute interval, while partner 2 rests. When [...]

WOD - Sat, Aug 9ENDURANCE“Outside No” (AMRAP - Rounds and Reps)AMRAP 2010 Strict Pull Ups20 Pistols300 Meter Run MAx: less pull ups or banded, modified pistol (to a bench or ball)MVx: 15 ring rows, 20 [...]

WOD - Fri, Aug 8INTERVALS“Heatwave” (AMRAP - Reps)10 Rounds:90 on/:90 off8 Hang Power Cleans8 Burpees8 Toes to BarMax Calorie Bike MCx: 95/65MAx; 75/55, knee up or pike upMVx: 6 reps, 65/45, in+outs, leg lifts or [...]

WOD - Thu, Aug 7STRENGTHFront Rack Lunge (GOALS + GUIDANCE: Maintain the same 7.5/10 effort for all three sets of eight reps on your left side, and eight reps on your right side (do not [...]

WOD - Wed, Aug 6STRENGTHDeadlift (GOALS + GUIDANCE: Work up to a 8.5/10 effort or 85% of your 1 rep. The weight should feel like you could do another rep or so. Maintain the same [...]

WOD - Tue, Aug 5INTERVALS“Say You’re Mine” (Checkmark)EMOM 201 – 45 Double Unders2 – 15/12 Cal Row3 – 200 Meter Run4 – Rest MAx: 15 attempts, 13/10 cals, 150m runMVx: 60 singles, 11/8 cals, 100m [...]