WOD – Fri, Jan 31 Deadlift + “Sun Needs to Rise”

STRENGTH

Deadlift (GOALS + GUIDANCE: Work up to a 7/10 effort or 70% of your 1 rep max (if you have one.) The weight should feel like you could do another 2-3 reps. Maintain the same weight for the remaining sets. Record your weight.)

CONDITIONING

“Sun Needs to Rise” (Time)

27-21-15-9 Toes […]

Rap2025-01-30T19:00:04-05:00

WOD – Thu, Jan 30 “Broken Bicycle”

INTERVALS

“Broken Bicycle” (Calories)

10 Rounds of
AMRAP 1
Bike for Cals
Rest 2 Min

GOALS + GUIDANCE: Get uncomfortable! The goal for today’s sprints is to keep your RPMs and calories consistent from round to round. You’ll have plenty of time to recover, don’t be afraid to push! Record your total calories with a goal of 90-150 cals.

Rap2025-01-29T19:00:05-05:00

Hero WOD – Wed, Jan 29 “Nate”

ENDURANCE

“Nate” (AMRAP – Rounds and Reps)

AMRAP 20
2 Muscle Ups
8 Handstand Push Ups
12 KB Swings

MCx: 70/53
MAx: 2 strict pull ups + 2 dips, push ups, 53/35
MVx: 4 ring rows + 4 dips, seated db press, 35/26

GOALS + GUIDANCE: Hero Workout! For the muscle ups (which were designed to be on the rings) choose a difficult upper-body-pulling movement as […]

Rap2025-01-28T19:00:05-05:00

WOD – Tue, Jan 28 Push Press + “Duality”

STRENGTH

Push Press (GOALS + GUIDANCE: Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end. Record your weight. Ideally lift 5% (65%) more than last time.)

CONDITIONING

“Duality” (Checkmark)

EMOM 14
1 – 1 Clean
2 – 15 Wall Balls

MCx; 225/155, 20/14
MAx: […]

Rap2025-01-27T19:00:04-05:00

WOD – Mon, Jan 27 Front Rack Lunge + It’s Related”

STRENGTH

Front Rack Lunge (GOALS + GUIDANCE: Even though we are lifting, expect these high volume lunges to elicit a cardiovascular response! Do all 10 reps on your left side, and 10 reps on your right. Today’s weight is 5% more than last week.)

CONDITIONING

“It’s Related” (Time)

5 Rounds
150 Meter Farmers […]

Rap2025-01-26T19:00:05-05:00

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Workout of the Day (WOD) & News

WOD – Fri, Jan 31 Deadlift + “Sun Needs to Rise”

WOD – Thu, Jan 30 “Broken Bicycle”

Hero WOD – Wed, Jan 29 “Nate”

WOD – Tue, Jan 28 Push Press + “Duality”

WOD – Mon, Jan 27 Front Rack Lunge + It’s Related”

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