Workouts
Duluth, MN
Week of October 26, 2026
Monday, Oct 26
Run, Thruster, and Pull-Up Chipper
Mixed ModalTuesday, Oct 27
Turkish Get-Up, Kettlebell Hang Snatch, and Toes-to-Ring
Strength + MetconAMRAP: 14 min
Wednesday, Oct 28
Fight Gone Bad-ish
Mixed ModalCap: 20 min
Thursday, Oct 29
Box Step-Up and Wall Walk
EnduranceFriday, Oct 30
Overhead Squat, Squat Snatch, and Ring Muscle-Up
Strength + MetconSaturday, Oct 31
Partner Run, Overhead Plate Walking Lunge, and V-Up
Team WODAMRAP: 30 min
Week of October 19, 2026
Monday, Oct 19
Squat Clean Complex, Hang Squat Clean, and Handstand Push-Up
Strength + MetconTuesday, Oct 20
Dumbbell Z-Press, Kettlebell Swing, and Kettlebell Box Step-Up
Strength + MetconAMRAP: 15 min
Wednesday, Oct 21
Wall Ball and Burpee Pull-Up Descending Ladder
Mixed ModalThursday, Oct 22
Run, Sandbag Clean, and Handstand Walk
Mixed ModalFriday, Oct 23
Strict Pull-Up, Deadlift, Ring Push-Up, Walking Lunge, and Toes-to-Bar EMOM
Strength + MetconCap: 20 min
Saturday, Oct 24
Partner Burpee Box Get-Over, Snatch, and Double-Under
Team WODWeek of October 12, 2026
Monday, Oct 12
Sumo Deadlift, Tall Box Jump, Calorie Buy-In, SDLHP, and Burpee Box Jump-Over
Strength + MetconAMRAP: 15 min
Tuesday, Oct 13
Front Rack Lunge, Double-Dumbbell Clean, Walking Lunge, and Chest-to-Bar Pull-Up
Strength + MetconWednesday, Oct 14
Box Back Squat, Sandbag Front Squat, and Wall Walk
Strength + MetconThursday, Oct 15
Bike, Dip, and Double-Under Intervals
EnduranceFriday, Oct 16
Bench Press, Dumbbell Snatch, Burpee Shuttle Run, and Toes-to-Bar
Strength + MetconSaturday, Oct 17
Partner Wall Ball, Farmer Carry, Med Ball Squat Clean, and Sandbag Carry AMRAP
Team WODAMRAP: 22 min
Week of October 5, 2026
Monday, Oct 5
Push Press, Push Jerk, Med Ball Step-Ups, and Burpees
Strength + MetconTuesday, Oct 6
Bent-Over Row, Sandbag Hang Clean, and Handstand Push-Up
Strength + MetconAMRAP: 11 min
Wednesday, Oct 7
Back Squat and L-Sit Ring Pull-Up EOMOM
StrengthCap: 20 min
Thursday, Oct 8
Run, Double-Dumbbell Deadlift, and Double-Under AMRAP
EnduranceAMRAP: 24 min
Friday, Oct 9
Squat Clean Thruster, Bike, and Shoulder-to-Overhead Chipper
Strength + MetconSaturday, Oct 10
Partner Row, Bar Muscle-Up, and Kettlebell Swing AMRAP
Team WODAMRAP: 24 min
Week of September 28, 2026
Monday, Sep 28
Push Press, Dumbbell Clean and Jerk, and Toes to Bar
Strength + MetconAMRAP: 16 min
Tuesday, Sep 29
Pull-Up Negatives, Sandbag Squats, and Pull-Ups
Skill / GymnasticsWednesday, Sep 30
Bike, Deadlift, Box Jump, and Bar-Facing Burpee EMOM
Mixed ModalCap: 25 min
Thursday, Oct 1
Dumbbell Thruster and Row Descending Chipper
Mixed ModalFriday, Oct 2
Run, Ascending Power Clean, and Dip Chipper
Strength + MetconSaturday, Oct 3
Seven-Movement Partner Chipper
Team WODWeek of September 21, 2026
Monday, Sep 21
Row, Step Overs, and Wall Walks
Mixed ModalAMRAP: 24 min
Tuesday, Sep 22
Thruster Wave and Fran
Strength + MetconWednesday, Sep 23
Run, Deadlift, and Burpee Broad Jump
Mixed ModalThursday, Sep 24
Bike, Hang Snatch, and Ring Muscle-Up Ladder
Mixed ModalFriday, Sep 25
Front Squat, Push-Up, and Double Under Intervals
Strength + MetconAMRAP: 20 min
Saturday, Sep 26
Carry, Plate Snatch, and V-Up Relay
Team WODAMRAP: 25 min
Week of September 14, 2026
Monday, Sep 14
Row, Kettlebell, and Lunges
Mixed ModalAMRAP: 24 min
Tuesday, Sep 15
Bike, Carry, Pull, and Core
Mixed ModalCap: 25 min
Wednesday, Sep 16
Wall Ball and Box Chipper
Mixed ModalThursday, Sep 17
Run, Sandbag, and Toes to Bar
EnduranceCap: 30 min
Friday, Sep 18
Front Squat and Double Under Snatch
Strength + MetconSaturday, Sep 19
Run, Push, Pull, Together
Team WODAMRAP: 30 min