WOD – Thu, Jun 19

STRENGTH

Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 6.5/10 effort for all three sets of ten reps on your left side, and 10 reps on your right side (do not alternate legs.))

CONDITIONING

“Crush” (Checkmark)

EMOM 12
1 – 15 Box Jumps
2 – 15/12 […]

Mel2025-06-18T18:00:00-04:00

WOD – Wed, Jun 18

INTERVALS

“Say It Like You Feel It” (Calories)

10 Rounds
4 Bar Muscle Ups
:60 Calorie Bike
Rest 1 Minute

MAx 6 chest to bars
MVx: 6 strict pull ups (band)

GOALS + GUIDANCE: Aim to complete the bar muscle ups unbroken or fast singles with minimal rest, then immediately transition to the bike. Push hard for calories […]

Mel2025-06-17T18:00:00-04:00

WOD – Tue, Jun 17

STRENGTH

Deadlift (GOALS + GUIDANCE: Work up to a 7.5/10 effort or 75% of your 1 rep. The weight should feel like you could do another three to four reps. Maintain the same weight for the remaining sets.)

CONDITIONING

“All On Me” (Time)

50-40-30-20-10 Double […]

Mel2025-06-16T18:00:00-04:00

Push Press (GOALS + GUIDANCE: Coaches will help you build to a 6.5/10 effort or 65%, which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)

CONDITIONING

Mel2025-06-15T18:00:00-04:00

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WOD – Thu, Jun 19

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