Workout Sneak Peek
07.20-07.27.2025
WOD – Thu, Jul 3
WOD – Thu, Jul 3
ENDURANCE
Red, White + Blue” (Time)
1776 Meter Run
Then
7 Rounds
4 Weighted Strict Pull Ups
20 Lunges
25 Sit Ups
MAx: no weight
MVx: banded strict pull ups (or 8 ring rows), 15 squats, 15 sit ups
GOALS + GUIDANCE: This workout begins with a 1776 meter run (10 min or less), then is followed by 7 rounds […]
WOD – Wed, Jul 2
WOD – Wed, Jul 2
STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 8/10 effort or 80% of your 1 rep max, and hold the same weight across for all five sets. Remember to always have a spotter!
)
)
CONDITIONING
“Cage” (Time)
18/15 Cal Bike
24 DB Push Press
30 Box Jump […]
WOD – Tue, Jul 1
WOD – Tue, Jul 1
STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort or 70% of your 1 rep max. Stay at the same weight across all four sets.)
INTERVALS
“Glitch” (Checkmark)
EMOM 10
5 Wall Balls + 2 Power Cleans
MCx: 20/14, 225/155
MAx: […]
WOD – Mon, Jun 30
WOD – Mon, Jun 30
STRENGTH
Romanian Deadlift (RDL) (GOALS + GUIDANCE: The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to 80% which you’ll hold across for all four sets)
INTERVALS
“What a Life” (Time)
4 Rounds
15 […]