WOD 6.4.2026

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A. For Max Reps 5 Rounds 1:00 Calorie Bike 1:00 Burpee-to-Plate 1:00 Sit Up 1:00 Renegade Row 50/35# 1:00 Rest

WOD 6.3.2026

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A. For Time 2 Rounds 400M Run 16 Hang Power Cleans 61/43 16 FR Reverse Lunges 61/43 10:00 Time Cap B. Get Strong Every 2:00 for 8 Rounds Hang Power Clean 8-7-6-5-4-3-2-1

WOD 6.2.2026

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A. For Time 10 Rounds 30' HS Walk (15' out and back) 10 Front Squats 43/29 10 Pull Ups 20:00 Time Cap B. Get Strong 3 Rounds 100M Farmer Carry 1:00 Sandbag Bear Hug Hold – Use pair dumbbells or kettlebells for…

WOD 6.1.2026

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A. Get Strong Every 2:00 for 5 Rounds Strict Press 5-5-3-3-1 B. For Max Reps 4 x AMRAP 2 / 2:00 Rest 10 Toes to Bar 10 Shoulder to Overhead 61/43 Max Calorie Row In Remaining Time

WOD 5.31.2026

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A. For Time "Brian" 3 Rounds 5 Rope Climb 25 Back Squat 84/56 The Hero Workout is in honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East…

WOD 5.30.2026

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A. For Rounds and Reps AMRAP 25 w/Partner 40/32 Calorie Any Machine 40 Alternating Pistol 40 Burpee 40 Deadlift 102/70 -One athlete works at a time, switch anytime

WOD 5.29.2026

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A. Get Strong Every 2:00 x 5 Rounds 1 Snatch Complex: 1 Power Snatch + 1 Low Hang Snatch + 1 Snatch B. For Rounds and Reps 3 x AMRAP 4 / 2:00 Rest 1 Snatch 2 50' Shuttle 2/4, 3/6, 4/8, etc... - Add +1 Snatch, +2…

WOD 5.28.2026

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A. For Time AMRAP 3 10 Box Jump 30/24" 20/16 Calorie Bike 40 Kettlebell Swings 1.5/1P 80 Crossover Single Under 3:00 Rest AMRAP 5 10 Box Jump 30/24" 20/16 Calorie Bike 40 Kettlebell Swings 1.5/1P 80 Crossover Single…

WOD 5.27.2026

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A. Each Round For Time Every 5:00 for 5 Rounds 30/24 Calorie Row 20 Alternating DB Snatch 50/35# 10 Strict Handstand Push-up Score Is Slowest Round

WOD 5.26.2026

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A. Get Strong EMOM 10 1 Squat Clean Thruster B. For Time 4 Rounds 4-3-2-1 Reps Of... Clean and Jerk 70/47 Burpee-over-Barbell 2:00 Rest Between Each Full Round 16:00 Time Cap