WOD – Fri, Oct 24

STRENGTH

Back Rack Lunge (GOALS + GUIDANCE: Start at a moderately heavy weight (7.5/10 effort) for the first set of lunges, then add weight for the remaining two sets. Do all 6 six reps on one side then switch and do the other side. Pro tip, start with your non-dominant leg.)

Mel2025-10-23T18:00:00-04:00

WOD – Thu, Oct 23

INTERVALS

“Followed By” (AMRAP – Rounds and Reps)

AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute

MCx: 225/155

MAx: 11/8 cal, knee or pike up, 185/135

MVx: 9/6 cals, v-up or leg lift, 135/95

GOALS + GUIDANCE: Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds […]

Mel2025-10-22T18:00:00-04:00

WOD – Wed, Oct 22

STRENGTH

Push Press (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort or 85%, and then you’ll add weight for the remaining sets. Your last set of 4 reps will be around 90-95%. Remember, after the initial dip drive of the push press, there is NO redip)

Mel2025-10-21T18:00:00-04:00

WOD – Tue, Oct 21

ENDURANCE

“Unless” (Time)

3 Rounds

500/400 Meter Row

20 Burpees

500/400 Meter Row

20 Eye-Height KB Swings

MCx: 53/35

MAx: 400/350m, 35/26

MVx: 375/300m, 15 rep in+out, 26/18

GOALS + GUIDANCE: Row at a moderate pace (2:00 or less) that allows you to transition quickly into the burpees without redlining too early. On the kettlebell swings, focus on unbroken sets. […]

Mel2025-10-20T18:00:00-04:00

WOD – Mon, Oct 20

STRENGTH

Deadlift (GOALS + GUIDANCE: Complete the first set of deadlifts at 65% and build for the next two sets.)

“Festival of Lights” (AMRAP – Rounds and Reps)

AMRAP 10

10 Box Jump Overs, 20″

15 Sit Ups

20 Lunges

MAx: step overs

MVx: step ups, 20 squats

GOALS + GUIDANCE: Keep a steady and smooth […]

Mel2025-10-19T18:00:00-04:00

WOD – Fri, Oct 24

WOD – Thu, Oct 23

WOD – Wed, Oct 22

WOD – Tue, Oct 21

WOD – Mon, Oct 20

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