WOD - Sun, Jan 18Warm UpCoach's ChoiceConditioning (5 Rounds for reps)5 Rounds for Time of: 11/9 Cals on Ski Erg5 Power Snatches7 Back Rack Lunges11/9 Cals on Ski Erg5 Power…
coachJanuary 17, 2026
WOD WOD, April 26, 2022
TuesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP Russian…
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WOD - Sat, Jan 17Intent (0-5)Today’s workout is in teams of 2. The goal is a race to 300 total wallball shots, and yes that is a complete version of…
coachJanuary 16, 2026
WOD - Fri, Jan 16Intent (0-5)Today we spend some time refining the skills of rope climbing. Why, you may ask? Well, you will need to climb a rope if the…
coachJanuary 15, 2026
WOD - Thu, Jan 15Intent (0-5)Today is a long grinder with rest as the carrot. The goal is to focus on your personal pacing threshold, try to move fast knowing…
coachJanuary 14, 2026
WOD - Wed, Jan 14Intent (0-5)Today is an upper body rest day for the week, but the lower body will work double time. We are back squatting today to keep…
coachJanuary 13, 2026
WOD - Tue, Jan 13Intent (0-5)Today we hit some gymnastics and core strength to kick off the day. The goal here is to challenge yourself for progress. If you are…
coachJanuary 12, 2026
WOD - Mon, Jan 12Intent (0-5)Today we kick things off with a lot of quality clean and jerks as we build in load to a heavy 2. Focus on good…
coachJanuary 11, 2026
WOD - Sun, Jan 11Warm Up (Checkmark)1:00 Bike/Row/Ski10 Pass Through - BandedCossack Squats10 Hollow Rock/Superman8 Scap Pull Ups8/8/8/ Air Squats 8 Sit Ups6 Pull Ups 6 Air Squats6 BurpeesThen….1 Primer…
coachJanuary 10, 2026