WOD – Wed, Jul 2

STRENGTH

Bench Press (GOALS + GUIDANCE: Build to a 8/10 effort or 80% of your 1 rep max, and hold the same weight across for all five sets. Remember to always have a spotter!
)

CONDITIONING

“Cage” (Time)

18/15 Cal Bike
24 DB Push Press
30 Box Jump […]

Mel2025-07-01T18:00:00-04:00

WOD – Tue, Jul 1

STRENGTH

Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort or 70% of your 1 rep max. Stay at the same weight across all four sets.)

INTERVALS

“Glitch” (Checkmark)

EMOM 10
5 Wall Balls + 2 Power Cleans

MCx: 20/14, 225/155
MAx: […]

Mel2025-06-30T18:00:00-04:00

Romanian Deadlift (RDL) (GOALS + GUIDANCE: The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to 80% which you’ll hold across for all four sets)

INTERVALS

“What a Life” (Time)

4 Rounds
15 […]

Mel2025-06-29T18:00:00-04:00

Workout Sneak Peek

06.30-07.06.2025

Mel2025-06-26T08:09:59-04:00

WOD – Sun, Jun 29

ENDURANCE

“Kondition” (Time)

10 Rounds
400 Meter Run
15 Wall Balls
120 Suitcase Farmer Carry
9 Burpees

MCx: 20/14, 53/35
MAx: 300m, 14/10, 35/26
MVx: 200m, 10 wb 10/6, 26/18, 6 in+outs

GOALS + GUIDANCE: This will be a GRIND! Settle into a steady run pace (2:00-ish per 400m) you can maintain across all rounds. Go unbroken on wall balls […]

Mel2025-06-28T18:00:00-04:00

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WOD – Wed, Jul 2

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WOD – Sun, Jun 29

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