WOD / Blog
26 January 2026
Warm-up: Coach’s Choice Strength/Skill: Back Rack Lunge 1 x 2 Stimulus/Focus: 10 minutes to find a heavy double. Strength Metcon: Five 2-Minute Rounds 1 Minute of Max Effort BR Lunge (50%) 1 Minute of Rest Stimulus/Focus: Working out of the rack, complete as many back rack lunges at 50% of today’s heavy double. You will […]
24 January 2026
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
23 January 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 10 – 8 – 6 – 4 – 2 Stimulus/Focus: Start lifting at 60% and get AHAP. Lift on a 2-minute clock. WOD: 15 Minute AMRAP 5 Russian KB Swings (1.5/1)(1/25lb) 10 American KB Swings (1.5/1)(1/25lb) 15 Double Unders Stimulus/Focus: Attempt to complete each set of movements unbroken. Aim for […]
22 January 2026
Warm-up: Coach’s Choice Strength/Skill: Floor Press 7 x 7 x 7 x 7 x 7 x 7 x 7 Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock. WOD: 10 Minute EMOM 10 Burpees to Target (6″) RX+: 15 Burpees to Target (6″) Stimulus/Focus: Push hard to get through the prescribed burpees […]
21 January 2026
Warm-up: Coach’s Choice Strength/Skill: Back Squat 1 x 1 Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep. Strength Metcon: 10 Rounds 30 Seconds Back Squats (60% from Today) 30 Seconds Rest Stimulus/Focus: You’ll be working from the rack. Complete as many reps as possible in 30 seconds. They do not have to be unbroken. […]
20 January 2026
Warm-up: Coach’s Choice Strength/Skill: Row Skill Work WOD: 5 Rounds for Calories (2 Minutes Work/2 Minutes Rest) Max Effort Calorie Row (2 Minutes) Stimulus/Focus: Try to push as hard as possible on the row each round. You’ll have equal time to recover. Cool Down: Tabata Plank Holds