WOD – Sun, Jul 27
WOD - Sun, Jul 27ENDURANCE"Moonlight" (Time)With a Partner10 x 200 Meter RunThen10 Rounds10 Burpees20 Sit UpsThen10 x 250/200 Meter Row MVx: 100m run + row, in+outs GOALS + GUIDANCE: Alternate 200 meter runs until you've [...]
WOD – Sat, Jul 26
WOD - Sat, Jul 26CONDITIONING"Beautiful Things" (Time)3 Rounds6 Front Squats6 Press6 Pull UpsRest 1 Minute3 Rounds6 Hang Power Cleans6 Push Press6 Chest to BarsRest 1 Minute3 Rounds6 Hang Squat Cleans6 Push Jerks3 Bar Muscle Ups [...]
WOD – Fri, Jul 25
WOD - Fri, Jul 25INTERVALS"All Over" (Checkmark)4 x on the 6 Minute100 Double Unders20 Step Ups30/20 Cal Row MCx: 24"MAx: 30 attempts, 20", 24/16 calsMVx: singles, 14 step ups 20", 20/12 cals GOALS + GUIDANCE: [...]
WOD – Thu, Jul 24
WOD - Thu, Jul 24STRENGTHBack Squat (GOALS + GUIDANCE: Coaches will help you build to 85% which you'll hold across all five sets. Take two minutes of rest between sets. Record your weight)CONDITIONING"Don't Drop My [...]
WOD – Wed, Jul 23
WOD - Wed, Jul 23ENDURANCE"Nemesis" (Time)4 Rounds400 Meter Run20 DB Suitcase Lunges500/400 Meter Row100 Meter Farmer Carry MCx: 50/35, 70/53MAx: 35/20, 53/35MVx: 300m, 25/15, 375/300m, 35/26 GOALS + GUIDANCE: Run slightly slower than your 1 [...]
WOD – Tue, Jul 22
WOD - Tue, Jul 22STRENGTHSumo Deadlift (GOALS + GUIDANCE: GOALS + GUIDANCE: Coaches will help you build to 85%. The sumo deadlift puts the most demand on your glutes and can either feel easier or [...]
WOD – Mon, Jul 21
WOD - Mon, Jul 21STRENGTHShoulder Press (GOALS + GUIDANCE: Coaches will help you work up 85% of your 1 rep max, and you'll hold the same weight across all sets. Remember to keep your legs [...]
WOD – Sun, Jul 20
WOD - Sun, Jul 20ENDURANCE"Hyrox 2.0" (AMRAP - Rounds and Reps)AMRAP 40800 Meter Run20 DB Snatch20 Cal Row20 Cal Bike20 Burpees MCx: 50/35MAx: 600m, 35/20, 15 calsMVx: 400m, 15 reps, 12 cals, in+outs GOALS + [...]
WOD – Sat, Jul 19
WOD - Sat, Jul 19CONDITIONING"Light That Never Comes" (Time)3 Rounds20 Cleans15 Jerks10 Chest to Bars MCx: 135/95MAx: 115/75, pull upsMVx: 75/55, 15 cleans, 10 jerks, 15 ring rows GOALS + GUIDANCE: The barbell work should [...]
WOD – Fri, Jul 18
WOD - Fri, Jul 18STRENGTHFront Rack Lunge (GOALS + GUIDANCE: Maintain the same 7/10 effort for all three sets of eight reps on your left side, and eight reps on your right side (do not [...]