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 WOD, April 21, 2022
ThursdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 BP sit…
Read More
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
WOD - Sat, Jan 10Intent (0-5)Today we navigate moving lots of weight with your teammate! Bust out the calculators and meet your strength limitations where they are. You can choose…
coachJanuary 9, 2026
WOD - Fri, Jan 9Intent (0-5)Today we get in some skill development with the rings to try to enhance those skills and stability. Can anyone get their first ring muscle…
coachJanuary 8, 2026
WOD - Thu, Jan 8Intent (0-5)Interval enhancement. Today is the day we see athletes who often feel limited by their heavy breathing in most workouts get a chance to improve…
coachJanuary 7, 2026
WOD - Wed, Jan 7Intent (0-5)Looks simple and it is. It is not heavy, not overly complex but the demand will be your ability to remain uncomfortable and not relent…
coachJanuary 6, 2026