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: Tuesday, July 15th, 2025
Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- (12/9) Calorie Row/Bike/Ski
- 5 Push Press (ascending weights)
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Workout: For Time
- (32/24) Calorie Row/Ski OR (24/18) Cal Bike
-into-
3 Rounds
- 12 High Plank Step Ups (45)
- 8 Push Press (115/85)
-Then-
- (32/24) Calorie Row/Ski OR (24/18) Cal Bike
-into-
3 Rounds
- 8 Push Press (115/85)
- 12 High Plank Step Ups (45)
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Cardio Option: For Time
For Time
- (32/24) Calorie Row/Ski OR (24/18) Cal Bike
-into-
3 Rounds
- 12 High Plank Step Ups (45)
- 8 DB Push Press (50/35) *8 per side
-Then-
- (32/24) Calorie Row/Ski OR (24/18) Cal Bike
-into-
3 Rounds
- 8 DB Push Press (50/35) *8 per side
- 12 High Plank Step Ups (45)
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s 6-inch Hold
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