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

WOD – Sun, Jan 26

ENDURANCE

“Over It” (Time)

With a Partner
50-40-30-20-10 Calorie Row
100-80-60-40-20 Burpees

MVx: in + outs

GOALS + GUIDANCE: ALL the reps today! Spend no more than 5 minute on the row, then decrease the time domain by :60 each round. Do the burpees in SMALL, FAST sets (5-10 reps!!) As soon as you slow down, hand off reps to your partner. Spend […]

Rap2025-01-25T19:00:06-05:00

Workout of the Day (WOD) & News

Hero WOD – Wed, Jan 29 “Nate”

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

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

WOD – Sun, Jan 26

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