WOD - Thu, Sep 4Intent Today is an aerobic test with a low-impact erg, followed by midline durability and mobility.Warm Up (Checkmark)General Warm-Up (0:00–6:00) 2:00 jump rope (singles, doubles, play,…
coachSeptember 3, 2025
WOD WOD, April 6, 2022
WednesdayWarm-upWarm-up2 minutes Rowing Running Biking Over All Body Activation Then "Tabata " Core Alternate 8 Sets of: :20 Bridge (Alt…
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WOD - Wed, Sep 3Intent Barbell cycling meets sustained pacing. Today is a fun day to consider a 1:1 partner option. Each athlete will still do all the work! No…
coachSeptember 2, 2025
WOD - Tue, Sep 2Intent Today includes heavy leg strength work into a fast-paced triplet that demands cycling and coordination under fatigue.Warm Up (Checkmark)General Warm-Up (0:00–8:00) 2:00 Easy bike, building…
coachSeptember 1, 2025
WOD - Mon, Sep 1Intent Today we will be gathering benchmark data, testing strict HSPU’s and initiating a strict pull-up cycle. Conditioning hits shoulder endurance, core control, and unilateral strength.Warm…
coachAugust 31, 2025
WOD - Sat, Aug 30Intent Team pace day: rotating reps for consistency and team pacing. Encourages shared suffering and fun. The stimulus is designed to come from the floor with…
coachAugust 29, 2025
WOD - Fri, Aug 29Intent Redundancies. This is heavy on the redundancy and will lead to some sore shoulders, in a good way–muscular, not joint based. The frustration won’t be…
coachAugust 28, 2025
WOD - Thu, Aug 28Intent Today we assess monostructural progress after a summer of varied exposure. This is pure output + mental toughness.Warm Up (Checkmark)General (0:00–10:00):400m Jog10 Glute Bridges10 walking…
coachAugust 27, 2025
WOD - Wed, Aug 27Intent Midline + grip endurance with high-demand gymnastics and cyclical pacing. The goal today is to push each interval as fast as possible with the understanding…
coachAugust 26, 2025