WOD – Tue, Jul 22

STRENGTH

Sumo Deadlift (GOALS + GUIDANCE: GOALS + GUIDANCE: Coaches will help you build to 85%. 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 five sets.)

CONDITIONING

Mel2025-07-21T18:00:00-04:00

WOD – Mon, Jul 21

STRENGTH

Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up 85% 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.)

INTERVALS

Mel2025-07-20T18:00:00-04:00

WOD – Sun, Jul 20

ENDURANCE

“Hyrox 2.0” (AMRAP – Rounds and Reps)

AMRAP 40
800 Meter Run
20 DB Snatch
20 Cal Row
20 Cal Bike
20 Burpees

MCx: 50/35
MAx: 600m, 35/20, 15 cals
MVx: 400m, 15 reps, 12 cals, in+outs

GOALS + GUIDANCE: The key to today’s workout is smart pacing from the start! Run at a conversation pace then settle into a […]

Mel2025-07-19T18:00:00-04:00

WOD – Sat, Jul 19

CONDITIONING

“Light That Never Comes” (Time)

3 Rounds
20 Cleans
15 Jerks
10 Chest to Bars

MCx: 135/95
MAx: 115/75, pull ups
MVx: 75/55, 15 cleans, 10 jerks, 15 ring rows

GOALS + GUIDANCE: The barbell work should be done at a moderate to heavy weight. Manage reps in quick sets (10/10 or 8/7/5 on cleans, and 8/7 or […]

Mel2025-07-18T18:00:00-04:00

WOD – Fri, Jul 18

STRENGTH

Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 7/10 effort for all three sets of eight reps on your left side, and eight reps on your right side (do not alternate legs.))

INTERVALS

“Never Ever” (Time)

5 Rounds
15 Eye-Height KB Swings
10 Box Jumps
Rest […]

Mel2025-07-17T18:00:00-04:00

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