workouts posted in advance!
Workouts are posted through Tuesday, October 1st. Make sure you are pressing on the correct day! Don’t cherry pick 🙂
Today's WOD
WOD: Wednesday, October 14th, 2026
Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Pigeon Stretch – 1 Min per side
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Strength: Clean (17 Minutes)
- Establish a new 1 Rep Max
*Make sure you are testing squat or power from week 1
*Don’t rush to max out / focus on warm up sets!
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Workout: Ladder x 15 Minutes
- Buy in: 800 Meter Run
-Then in remaining time, ladder of:
3 – 5 – 7 – 9 – 11 – 13 – 15 – etc…
- Burpee Box Jumps (24”/20”)
- Hang Power Cleans (135/95)
*Score is last full round completed + partial reps
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Cardio Option: Ladder x 15 Minutes
- Buy in: 800 Meter Run
-Then in remaining time, ladder of:
3 – 5 – 7 – 9 – 11 – 13 – 15 – etc…
- Burpee Box Jumps (24”/20”)
- American KB Swings (24K/16K)
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Core: 4 Rounds
- 30 CrossBody Mountain Climbers
- :30s Side Plank (per side)
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