Daily WOD
 | Fri, Oct 24 2025 |  |
 | Happy Birthday: Emma Cl |
| 251024 METCON | 251024 POST WOD SKILL | 251024 AT-HOME WOD | 251024 OPTIONAL STRENGTH | 251024 OPTIONAL CHAD 1000X TRAINING WEEK 7 | 251024 OPTIONAL STAMINA |
251024 METCON
(Weight)
7 sets for load:
2 push presses
1 push jerk
Intended Stimulus
-Classic heavy day.
-Heavy sets relative to each athlete's capacity.
-Increase the load across as many of the seven sets as possible.
-Advanced athletes should attempt to perform straight sets at around 80-90% of 1-rep max.
-Rest 3:00 between lifts.
-Take the barbell from the rack.
| 1st | 130 Rx | Cayla Fri, Oct 24, 2025 | | 2nd | 120 Rx | Alex D Fri, Oct 24, 2025 | | 3rd | 110 Rx | Lindsey C Fri, Oct 24, 2025 | | 1st | 255 Rx | Jeremy Fri, Oct 24, 2025 | | 2nd | 225 Rx | Carson C Fri, Oct 24, 2025 | | 3rd | 215 Rx | Mike Fri, Oct 24, 2025
Chad Fri, Oct 24, 2025 |
| Jeremy | 255 Rx | | | Carson C | 225 Rx | | | Chad | 215 Rx | | | Mike | 215 Rx | | | Willy | 210 Rx | | | Jason B | 205 Rx | | | Tom | 195 Rx | | | Andrew | 185 Rx | | | Evan B | 185 Rx | | | Cooper T | 185 Rx | | | Thomas B | 175 Rx | | | Blake P | 165 Rx | | | Adam | 150 Rx | | | Jake D | 140 Rx | | | Greg U | 135 Rx | | | Cayla | 130 Rx | | | Alex D | 120 Rx | | | Lindsey C | 110 Rx | | | Steven W | 105 Rx | | | Harley | 105 Rx | | | Deanna | 95 Rx | | | Kelley | 95 Rx | | | Kelly P | 95 Rx | | | Veronica | 95 Rx | | | Kherri | 95 Rx | | | Jeanne | 90 Rx | | | Megan S | 90 Rx | | | Julia F | 90 Rx | | | Alicia | 90 Rx | | | Christine | 85 Rx | | | Julie | 75 Rx | | | Madelyne | 75 Rx | | | Denisha | 65 Rx | | | Jen | 62.5 Rx | | | Pam | 60 Rx | | | Elizabeth | 55 Rx | Bench press | | Candi | 55 Rx | | | Alice | 50 Rx | | | Debra | 44 Rx | | | Aniki | 27.5 Rx | | | Chrissy | 22.5 Rx | | | Kori | ✔️ | | | Katie E | ✔️ | ALT WOD | | Justin U | ✔️ Rx | Alt Wod | | Kim | 0 | Cindy 21 rounds |
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251024 POST WOD SKILL
(Check In)
Post-workout accessory
2 sets:
20 banded pull-aparts
15 double-dumbbell bent-over rows
10 ring rows
| Megan S | Yes | 20# bent over rows | | Jake D | Yes | | | Andrew | Yes | | | Jason B | Yes | | | Greg U | Yes | | | Evan B | Yes | | | Jeremy | Yes | | | Deanna | Yes | | | Cooper T | Yes | | | Elizabeth | Yes | | | Julia F | Yes | | | Candi | Yes | | | Christine | Yes | | | Harley | Yes | | | Tom | Yes | | | Madelyne | Yes | | | Kelly P | Yes | | | Thomas B | Yes | | | Veronica | Yes | | | Willy | Yes | | | Carson C | Yes | | | Kherri | Yes | | | Alice | Yes | | | Chrissy | Yes | | | Pam | Yes | | | Aniki | Yes | | | Lindsey C | Yes | | | Dale | Yes | | | Kelley | Yes | | | Julie | Yes | | | Alex D | Yes | | | Alicia | Yes | | | Cayla | Yes | | | Kim | Yes | | | Dana F | Yes | | | Denisha | Yes | |
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251024 AT-HOME WOD
(Weight)
At-home option:
7 sets for load:
10 double-dumbbell push presses
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251024 OPTIONAL STRENGTH
(Weight)
Shoulder press
3-3-3-3-3+
Notes
-Welcome to week three of the next 2025 Strength 2 lifting cycle, where we focus on the shoulder press.
-Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
-Rest as needed between sets.
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251024 OPTIONAL CHAD 1000X TRAINING WEEK 7
(Reps)
5 sets for total reps:
:30 double-dumbbell deadlifts (35/50 lb)
:30 rest
:30 single-dumbbell alternating Cossack squats
:30 rest
Notes
-Complete 8 or more reps in each :30 interval.
-Scale the dumbbell loading to allow you to keep moving for as much of the interval as possible.
-In today’s skill work, move for as much of the interval as possible. As a challenge, hold a med ball on your chest during the flutter kicks and twist with it during the Russian twists.
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251024 OPTIONAL STAMINA
(Time)
6 rounds for calories:
:30 bike
:30 rest
– Hold 300/400+ watts.
Rest 2:00
6 rounds for calories:
:20 rike
:40 rest
– Hold 350/450+ watts.
Notes
-75+/110+ calories.
-Use your arms to push and pull the handles (if using an air bike).
-Get as close as you can to an unsustainable pace.
-It’s okay to see a drop off in calories as you progress through rounds.
-Try to use an Assault bike or Echo bike if available. If not, a C2 bike will work.
-If you do not have a bike, row or ski for the same intervals.
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