Front Rack Lunge (3 x 10/10, across
GOALS + GUIDANCE: Even though we are lifting, expect to get a cardiovascular response these lunges. You’ll maintain the same 6/10 effort for all three sets of 10 reps on your left side, and 10 reps on your […]
Push Press (4 x 8, across)
GOALS + GUIDANCE: Coaches will help you build to a 6/10 effort (or 60% of your 1 rep max), which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of […]
Deadlift (4 x 6, across)
WOD GOALS + GUIDANCE: Work up to a 6/10 effort or 60% of your 1 rep max (if you have one.) Six out of ten effort, should feel like you could another 3-4 reps. Maintain the same weight for the remaining sets. Record your weight.)
AMRAP 18
30 Box Jumps
15 Calorie Row
5 Wall Walks
MCx: 24/20
MAx: step 24″, 12 cals, 3 wall walks or modified
MVx: step 20″, 9 cals row, 20 shoulder taps or pull thrus
WOD GOALS + GUIDANCE: AMRAPs are a time to try ONE NEW skill or […]
01.06 - 01.12.2025