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 Sneak Peek

01.27 - 02.02.2025

Mel2025-01-21T17:44:39-05:00

WOD – Sat, Jan 25 Run + Front Squats

CONDITIONING

STRENGTH

Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort ,or 70% of your 1 rep max, which should feel like you could sneak out three more reps. Stay at the same weight across all four sets.)

1 Mile Time Trial (Time)

GOALS + GUIDANCE: You […]

Rap2025-01-24T19:00:05-05:00

WOD – Fri, Jan 24 Bench + “Annie”

STRENGTH

Bench Press (GOALS + GUIDANCE: Build to a 7/10 effort (could do 3 more reps at this weight) or 70% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)

CONDITIONING

“Annie” (Time)

50-40-30-20-10
Double Unders
Sit Ups

MAx: 15-12-9-6-3 attempts
MVx: 75-60-45-30-15 […]

Rap2025-01-23T19:00:05-05:00

Workout of the Day (WOD) & News

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

WOD – Sun, Jan 26

Workout Sneak Peek

WOD – Sat, Jan 25 Run + Front Squats

WOD – Fri, Jan 24 Bench + “Annie”

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