WOD – Fri, May 16

STRENGTH

Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to 90% of your 1 rep max. The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Maintain the same weight across all four sets.)

Mel2025-05-15T18:00:00-04:00

WOD – Thu, May 15

STRENGTH

Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up 70% of your 1 rep max, and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)

CONDITIONING

Mel2025-05-14T18:00:00-04:00

WOD – Wed, May 14

ENDURANCE

“Less Dignified…ish” (Time)

4 Rounds
600 Meter Run
30 DB Step ups, 20″
15 Eye-Height Swings

MCx: 50/35, 70/53
MAx: 400m, 35/20, 53/35
MVx; 300m, 20 db step ups 25/15, 10 swings 35/26

GOALS + GUIDANCE: The goal for this workout is to find YOUR uncomfortable pace, and maintain it for all four rounds. Complete the 600 meters […]

Mel2025-05-13T18:00:00-04:00

WOD – Tue, May 13

STRENGTH

Back Squat (GOALS + GUIDANCE: Coaches will help you build to 70% (which will be 5-10 pounds heavier than the last start of our lifting cycle) which you’ll hold across all four sets. Take two minutes of rest between sets. Record your weight.)

INTERVALS

Mel2025-05-12T18:00:00-04:00

WOD – Mon, May 12

CONDITIONING

“Cupid’s Classic” (AMRAP – Rounds and Reps)

with a buddy
AMRAP 16
4 DB Cleans
6 Toes to Bar
24 Double Unders

MCx: 50/35
MAx: 35/20, knee or pike ups, 8 attempts
MVx: 25/15, v-up or leg lift, 30 singles

GOALS + GUIDANCE: For sixteen minutes, alternate rounds of the triplet with a partner who will be moving at […]

Mel2025-05-11T18:00:00-04:00

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WOD – Fri, May 16

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WOD – Mon, May 12

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