Category Archives: Workout of the Day

For the deadlifts today, our focus is going to be on technically PERFECT movement. You will pause for 2 seconds just below knee on the way up and lower the bar in a controlled fashion each rep. These will be dead stop reps. The focus MUST be on maintaining TENSION through the complete movement. YouContinue reading “WOD: Wednesday, March 1”

If there are not enough bikes, it’ll be a 70/55 calorie row. For the squats, we are taking the bar from the floor. Scale to a weight you can complete in 2-3 sets.

For these squats today, use the heaviest weight that you’ve done for 6 reps over the past 3 weeks (or maybe a bit heavier if you missed last week’s squat day). If you have somehow missed every squat day lately, add weight over the first couple of sets to get to something moderately heavy. TheseContinue reading “WOD: Wednesday, February 22”