WOD Blog
 | Mon, Mar 23
Today |  |
 | Class Milestone: Alec(50) |
| CARDIOCON 03-23-26 | WARM UP 03-23-26 | METCON 03-25-26 | WEIGHTLIFTING 03-23-26 |
CARDIOCON 03-23-26
(Time, Rx2, Rx3)
WARM UP
Assault Bike-1 min easy
Assault Bike-1 min moderate
Inchworm + Upward Dog-5 reps
90-90 Hip Rotation-10 reps
Spiderman + Thor Rot-5 reps per side
Praying Pose to Hammy-5 reps
CARDIO
5 Rounds For Time:
Assault Bike-1 mile
Burpee-15 reps
Goal: Sub 20, CAP 25 minutes
Rx-Rx2: As written
Rx3: Sub 10 Burpees
MODWOD 1: Sub 10 Bodybuilders
MODWOD 2: Sub 10 Bodybuilder to Box, 4 Rounds
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WARM UP 03-23-26
(Check In)
Grab a Jump Rope, KB, and Barbell
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4 min AMRAP:
Single OR Double Under-30 reps
Russian Swing-10 reps
Goblet Squat-10 reps
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90-90 Hip Rotation-10 reps
Hip Rotation-20 reps per side
Kneeling Forearm Stretch-30 secs
Spiderman to Hammy-5 reps per side
Praying Pose to Hammy-5 reps
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Pause Clean Pull-3 reps
*Pause below knee, above knee + shrug
Clean Grip High Pull-3 reps
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Clean Complex (2x) (power or squat)
1 Clean Grip Deadlift
1 Clean (above knee)
1 Clean (below knee)
1 Clean (mid shin/ground)
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METCON 03-25-26
(Reps, Rx+, Rx2, Rx3)
12 min AMRAP:
Double Under-48 reps
Goblet Squat-24 reps
Powerclean-12 reps
Goal: 4+ rounds (336+ reps)
Rx+: 70/50-53, 135/95
Rx: 50-53/35, 135/95
Rx2: Sub Lateral Hop for Doubles, 35/25-26, 115/75
Rx3: Sub Singles, 25-26/20, 75/55
MODWOD 1: Sub Plate Taps, 20/15, 45/35
MODWOD 2: Sub Plate Taps, 15/12, 45/35 OR 15/12 DB pair
| Nikki | 300 Rx2 | | | Alec | 257 Rx2 | | | Ethan C | 252 Rx | | | Marnae | 336 Rx | | | Saori | 252 Rx2 | DU, 75, 26 Didn’t feel good today | | Tracie | 240 | DUs 26#GS 65# cleans | | Isis | 244 Rx2 | 80lbs |
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WEIGHTLIFTING 03-23-26
(Weight)
20 MInutes:
Three Position Clean (power or squat)
1 Clean Grip Deadlift
1 Clean (above knee)
1 Clean (below knee)
1 Clean (from ground)
Within 5-8 sets, work up to a moderately heavy complex for the day that allows you to focus on speed, power, and positions. Start at a light/moderate load (around 60%) and build a bit each set as tolerated.
Athletes can reset their grip on the ground as needed.
| Nikki | 110 Rx | | | Alec | 155 Rx | | | Ethan C | 245 Rx | | | Marnae | 115 Rx | | | Tracie | 80 Rx | | | Saori | 105 Rx | | | Isis | 100 Rx | |
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Just Sayin'
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