WOD – Mon, Apr 14

STRENGTH

Back Squat (Coaches will help you build to a 9/10 effort, which you’ll hold across all four sets. Take two minutes of rest between sets. Record your weight.)

CONDITIONING

“Revolving Door” (AMRAP – Rounds and Reps)

AMRAP 12
15/12 Cal Bike
15 Wall Balls
5 Strict Pull […]

Mel2025-04-13T18:00:00-04:00

Workout Sneak Peek

04.14-04.20.2025

Mel2025-03-31T14:30:27-04:00

WOD – Sun, Apr 13

ENDURANCE

“Too Sweet” (AMRAP – Rounds and Reps)

AMRAP 30
40/30 Calorie Bike
30 KB Gorilla Rows
30 DB Push Ups
30 BB Curls
30 BB Landmines
30 DB Pull Thrus

MCx: 70/53 kb, 35/20 db, 45/35 bb
MAx; 35/25 cals, 53/35 kb, 25/15 db, 35/25 bb
MVx: 30/20 cals, 20 reps, 35/26 kb, 15/10 db, 25/15 bb

GOALS + GUIDANCE: Oh […]

Mel2025-04-12T18:00:00-04:00

WOD – Sat, Apr 12

CONDITIONING

“Open 22.3/25.2” (Time)

21 Pull Ups
42 Double Unders
21 Thrusters
18 Chest to Bars
36 Double Unders
18 Thrusters
15 Bar Muscle Ups
30 Double Unders
15 Thrusters

MCx: 95/115/135
MAx: jumping pull ups – pull ups -15 chest to bars, 14-12-10 attempts, 65/85/105
MVx: ring rows – jumping pull ups – pull ups (band), 60-45-30 singles, 45-65-85

GOALS + GUIDANCE: Break […]

Mel2025-04-11T18:00:00-04:00

Deadlift (GOALS + GUIDANCE: Work up to a 8.5/10 effort or 85% of your 1 rep max (if you have one.) The weight should feel like you could do another rep. Maintain the same weight for the remaining sets.)

CONDITIONING

“Texas Hold’em” (Time)

5 […]

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

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