WOD - Sat, Sep 13Intent Team-based fun, and today we get weird. The buy-in includes a 200/150lb. total poundage of weight moved for each team. You can use anything you’d…
coachSeptember 12, 2025
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…
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WOD - Fri, Sep 12Intent We refine barbell speed and positioning today, followed by conditioning bursts! The goal is to keep a 1:1 work-to-rest ratio to keep intensity as the…
coachSeptember 11, 2025
WOD - Thu, Sep 11Intent Today includes heavy hinge work followed by a posterior-focused conditioning sprint with mixed intensity and jump variation. The goal here today is a deadlift load…
coachSeptember 10, 2025
WOD - Wed, Sep 10Intent Today we get after some intensity in prescribed working windows. The volume and conditioning are turned up in this format. Adjust accordingly so that you…
coachSeptember 9, 2025
WOD - Tue, Sep 9Intent Lower body unilateral strength followed by a grindy triplet focused on grip and legs. Some of the challenge will be to see how the upper…
coachSeptember 8, 2025
WOD - Mon, Sep 8Intent Today is an upper-body push/pull day. Strength superset followed by pumpy conditioning with upper-body interference and midline control.Warm Up (Checkmark)General Warm-Up (0:00–8:00) 2:00 row or…
coachSeptember 7, 2025
WOD - Sat, Sep 6Intent Shared suffering, long effort, moderate loads, and skill combinations. Advanced athletes should consider adding the medball to the broad jumps and for the run! (20/14lb.)Warm…
coachSeptember 5, 2025
WOD - Fri, Sep 5Intent Strict pulling strength carries into mixed grip and overhead cycling with sweet spot conditioning. We love the 8-15 minute window of conditioning because we know…
coachSeptember 4, 2025