WOD - Wed, Oct 2IntentToday our goal is to lift heavy! Start around 70% of your 1 rm hang clean and try to build throughout to the heaviest triple possible.…
coachOctober 1, 2024
WOD WOD, April 11, 2022
MondayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Non stop On a 5:00 clock: 1:00 of 1 up-down to…
Read More
WOD - Tue, Oct 1IntentToday is all about the midline! Although the skill work may seem as though it is quite upper body dependent, which it is, it is most…
coachSeptember 30, 2024
WOD - Mon, Sep 30IntentToday we start the week with a long hero style chipper! You have to push the mile if you want to have time to finish the…
coachSeptember 29, 2024
WOD - Sun, Sep 29Metcon2 sets 50 wall balls 20/14 14/10 10/8 10 ft/9 ft Rest 3:00 min between sets then directly into:10-8-6-4-2 For Time:Hang Power Snatch 95/65Bar Facing Burpee…
coachSeptember 28, 2024
WOD - Sat, Sep 28IntentA strength and cardio mix, where partners alternate working while the other rests. This is not split up round by round, the work can be broken…
coachSeptember 27, 2024
WOD - Fri, Sep 27IntentToday we hit some intervals like Monday but on the bike instead. Push the intervals today but do your best to “negative split” the 5 rounds.…
coachSeptember 26, 2024
WOD - Thu, Sep 26IntentToday we get after some skills early to help develop new abilities, then we do some benching! The skill work will be revisited in the conditioning…
coachSeptember 25, 2024
WOD - Wed, Sep 25IntentToday is a long grinder focused on those run muscles. With the change of season quickly approaching, running outside will be limited, so we shall attack…
coachSeptember 24, 2024