WOD - Sun, Jun 22ENDURANCE"Manchild" (AMRAP - Reps)AMRAP 30With a Partner:60 Row for CaloriesPlank GOALS + GUIDANCE: Grab a buddy! One person rows for calories while the other holds a plank, and switches every minute [...]

WOD - Sat, Jun 21INTERVALS"Zeze" (4 Rounds for reps)On the 4 Minute for 16 Minutes10 Deadlifts10 Burpees10 Calorie Bike10 Wall Balls MCx: 275/185, 20/14MAx: 185/135, 14/10MVx: 7 reps, 135/95, 10/6 GOALS + GUIDANCE: Choose a [...]

WOD - Fri, Jun 20ENDURANCE"Quitter" (Time)400 Meter Run200 Meter Suitcase Carry (L)400 Meter Run200 Meter Suitcase Carry (R)400 Meter Run200 Meter Overhead Carry (L)400 Meter Run200 Meter Overhead Carry (R)400 Meter Run200 Meter Farmer's Carry400 [...]

WOD - Thu, Jun 19STRENGTHFront Rack Lunge (GOALS + GUIDANCE: Maintain the same 6.5/10 effort for all three sets of ten reps on your left side, and 10 reps on your right side (do not [...]

WOD - Wed, Jun 18INTERVALS"Say It Like You Feel It" (Calories)10 Rounds4 Bar Muscle Ups:60 Calorie BikeRest 1 Minute MAx 6 chest to barsMVx: 6 strict pull ups (band) GOALS + GUIDANCE: Aim to complete [...]

WOD - Tue, Jun 17STRENGTHDeadlift (GOALS + GUIDANCE: Work up to a 7.5/10 effort or 75% of your 1 rep. The weight should feel like you could do another three to four reps. Maintain the [...]

WOD - Mon, Jun 16STRENGTHPush Press (GOALS + GUIDANCE: Coaches will help you build to a 6.5/10 effort or 65%, which you'll hold for all four sets. Remember for the push press, after the initial [...]

06.16-06.22.2025

WOD - Sun, Jun 15CONDITIONING"Nokia" (3 Rounds for reps)3 x on the 10 Minute400 Meter Run30 Eye-Height KB Swings400 Meter Run30 Goblet Squats MCx: 53/35MAx: 300m, 35/26MVx; 200m, 26/18 GOALS + GUIDANCE: On the ten [...]

WOD - Sat, Jun 14ENDURANCE"Midnight Rain" (Time)20-18-16-14-12-10-8-6-4-2 DB Snatch20 Double Unders15 Sit Ups10 Push Ups20-18-16-14-12-10-8-6-4-2 Bike MCx: 50/35MAx: 5 attempts, abmat push upsMVx: 30 singles, 10 sit ups, 5 knee push ups, 10 to 1 [...]