WOD - Sun, Jan 19Warm Up: Coaches Choice Metcon (AMRAP - Rounds and Reps)EMOM for 18 Minutes:Odd Minutes: Max Cal Erg of choice Even Minutes: AMRAP of: 8 Dumbbell Deadlifts…
coachJanuary 18, 2025
WOD WOD, April 15, 2022
FridayNo 9a WOD this upcoming EASTER Sunday.Warm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate…
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WOD - Sat, Jan 18IntentToday’s partner workout involves a run while the other partner holds, a synchro movement together, and a movement that can be broken up however you want–we…
coachJanuary 17, 2025
WOD - Fri, Jan 17IntentToday we pull off the floor a bit more slowly than yesterday. The movements from yesterday’s power cleans will mimic what we do today for strength,…
coachJanuary 16, 2025
WOD - Thu, Jan 16IntentToday is a shoulder free day. This means no hanging or pressing with intention to give the upper body some reprieve from the work it’s seen…
coachJanuary 15, 2025
WOD - Wed, Jan 15IntentToday we strengthen our upper body pulling! Scale the weighted pull up to normal pull ups or scale back the reps to meet yourself where you…
coachJanuary 14, 2025
WOD - Tue, Jan 14IntentToday we focus on upper body pressing as our strength movement. Similar to most days, you want to focus on starting heavy and staying heavy, leaving…
coachJanuary 13, 2025
WOD - Mon, Jan 13IntentToday we start with some front squats for strength, pushing all sets to be working sets. Consider leaving 2 reps in reserve on the first 3…
coachJanuary 12, 2025
WOD - Sun, Jan 12Warm Up: Coaches Choice Death By Bulgarian DB Split Squat Drop sets (Weight)2x8 Bulgarian Split squat 1st DB 8 reps + 8 second pause into 2nd…
coachJanuary 11, 2025