Workout of the Day (WOD) & News

WOD – Sat, Jan 25 Run + Front Squats

CONDITIONING

STRENGTH

Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort ,or 70% of your 1 rep max, which should feel like you could sneak out three more reps. Stay at the same weight across all four sets.)

1 Mile Time Trial (Time)

GOALS + GUIDANCE: You […]

Rap2025-01-24T19:00:05-05:00

WOD – Fri, Jan 24 Bench + “Annie”

STRENGTH

Bench Press (GOALS + GUIDANCE: Build to a 7/10 effort (could do 3 more reps at this weight) or 70% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)

CONDITIONING

“Annie” (Time)

50-40-30-20-10
Double Unders
Sit Ups

MAx: 15-12-9-6-3 attempts
MVx: 75-60-45-30-15 […]

Rap2025-01-23T19:00:05-05:00

WOD – Thu, Jan 23 “Seek + Destroy”

ENDURANCE

“Seek + Destroy” (AMRAP – Rounds)

AMRAP 20:
1 Deadlift
1 Hang Squat Clean
1 Front Squat
1 Shoulder to Overhead

MCx: 205/145
MAx: 155/105
MVx; 95/65

GG: Treat this workout like an EMOM (maybe sneaking in a couple of extra rounds at the beginning) with the intention of completing 20-ish rounds. Choose a weight that feels heavy, without compromising your form (always!), but that doesn’t […]

Rap2025-01-22T19:00:05-05:00

WOD – Wed, Jan 22 “Never Gonna Happen”

ENDURANCE

“Never Gonna Happen” (AMRAP – Rounds and Reps)

AMRAP 20
250/200 Meter Row or Run
1 Minute Plank

GOALS + GUIDANCE: Row or Run the 250/200’s in :60 or less. Then, hold a plank (elbows or hands, no side planks) for 1 minute to “recover.” Target 8-10 rounds

Rap2025-01-21T19:00:04-05:00

WOD – Tue, Jan 21 RDL + “Thx Linchpin 2.0”

STRENGTH

Romanian Deadlift (RDL) (GOALS + GUIDANCE: Start in a standing position, unlock your knees, and send your hips back. The demand should be on your midline and hammies. Stop the bar at mid shin before it hits the floor, and stand by squeezing your butt toward the bar.)

CONDITIONING

“Thx Linchpin […]

Rap2025-01-20T19:00:04-05:00

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