WOD – Fri, Nov 14

STRENGTH

Front Squat (GOALS + GUIDANCE: Start the first working set of 5 reps at 85% of your 1 rep max, then build the remaining 2 sets. Take at least 2-2:30 minutes or rest, to give your body ample time to recover. Record your weights.)

CONDITIONING

Mel2025-11-13T18:00:00-05:00

WOD – Thu, Nov 13

STRENGTH

Bench Press (GOALS + GUIDANCE: Start your first working set of 10 at 70% of your 1 rep max, and build in weight for the remaining two sets)

CONDITIONING

“Let Me Down Easy” (AMRAP – Rounds and Reps)

AMRAP 10

9/6 Calorie Bike

30 Double Unders

[…]

Mel2025-11-12T18:00:00-05:00

WOD – Wed, Nov 12

INTERVALS

“Metro” (Time)

8 Rounds
6 Jerks
6 DB Pull Ups
Rest 2 Minute

MCx; 185/125, 25/15
MAx: 135/85, no weight or less weight
MVx: 75/55, band or ring rows

GG: Heavy Day! Yes, treat this workout like it’s a lifting day. Don’t worry about your interval time, focus on how much weight you can press overhead (you may […]

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

WOD – Tue, Nov 11

ENDURANCE

“Partner Small” (Time)

With a Partner
3 Rounds
1000/800 Meter Row
50 Burpees
50 Box Jumps
800 Meter Run

MCx: 24/20

MAx: 800/600m, 24″ step ups

MVx: 600/400m, 30 reps, in+outs, 20″ step ups

GOALS + GUIDANCE: Divide the meters and reps anyway you’d like. Find a moderately steady pace to maintain from the very beginning of the workout. Complete […]

Mel2025-11-10T18:00:00-05:00

WOD – Mon, Nov 10

STRENGTH

Romanian Deadlift (RDL) (GOALS + GUIDANCE: Take the barbell from the rack and start your first working set of 10 at 70% of your 1 rep max, and build in weight for the remaining two sets. )

CONDITIONING

“Yeah About That” (AMRAP – Rounds […]

Mel2025-11-09T18:00:00-05:00

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WOD – Fri, Nov 14

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