Daily WOD

Saturday 5/30/26

  WORKOUT:COACH OF THE MONTH WORKOUT  

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Friday 5/29/26

DB bench press (3×10) should be controlled and repeatable, full range of motion, steady tempo, and strong lockout without rushing. DB rows (3×10) focus on balance and control, stable torso, full pull, and no jerking the weight. This is about quality upper-body work, not fatigue. This ascending AMRAP will build quickly, so pacing is key. …

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Wednesday 5/27/26

Push press (5×5) is about power and efficiency. Emphasize a strong dip and drive, vertical bar path, and stable lockout overhead. You should use the legs to move the bar, not press it out. Choose a load that allows all reps to be crisp and repeatable with 1–2 reps in reserve, no grinding. Workout is …

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Tuesday 5/26/26

Deadlifts (4×8) are about controlled volume and solid positioning. You should choose a moderate load they can maintain with a flat back, strong brace, and consistent setup every rep. No bouncing or rushing, control the descent and drive through the floor. This is about building posterior chain strength, not max loading. This interval is short …

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Monday 5/25/26

This partner workout is all about communication, pacing, and consistent effort across both sections. In the first part, partners will alternate full rounds of rowing and box jumps — encourage a strong but controlled pace on the row and safe, steady movement on box jumps (step down if needed). The goal is to keep transitions …

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Saturday 5/23/26

Murph is about pacing, strategy, and consistency, not intensity out of the gate. Reinforce to members that they have options and should choose the version that allows them to move well for the entire workout. Encourage a controlled first mile and early set breaks, especially on push-ups, to avoid hitting failure. If you are partnering, …

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Friday 5/22/26

DB press (3×10) should be smooth and controlled, full range of motion, stable shoulders, and no rushing reps. Ring rows (3×10) focus on pulling quality, chest to rings, tight body line, and controlled tempo. Adjust difficulty as needed to maintain clean, consistent reps. This is about balanced upper-body work, not fatigue. This interval is about …

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Wednesday 5/20/26

This is a repeatable interval workout where pacing and consistency matter most. Each 4:00 window should be approached with control, not a sprint. Burpees should be steady and smooth to keep heart rate in check, and DB snatches should be efficient and hip-driven with a weight that allows continuous movement. The goal is to get …

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Tuesday 5/19/26

Back squats (3×5) are about building strength with control and consistency. You should choose a load that is challenging but allows for full depth, stable knees, and a strong, upright chest throughout. Emphasize bracing before each rep and driving through the midfoot. No grinding, leave 1–2 reps in reserve and keep all sets looking the …

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Monday 5/18/26

Pull-ups (3×5) should be strict and controlled, full range of motion, no kipping, and leave 1–2 reps in reserve. Scale as needed to maintain quality. Push-ups (3×10) should be clean and consistent, chest to floor, tight midline, and no rushing. This is about building balanced upper-body strength without fatigue. This triplet is a fast-paced, full-body …

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