WOD – Mon, Jul 21

STRENGTH

Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up 85% of your 1 rep max, and you’ll hold the same weight across all sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight.)

INTERVALS

Mel2025-07-20T18:00:00-04:00

WOD – Sun, Jul 20

ENDURANCE

“Hyrox 2.0” (AMRAP – Rounds and Reps)

AMRAP 40
800 Meter Run
20 DB Snatch
20 Cal Row
20 Cal Bike
20 Burpees

MCx: 50/35
MAx: 600m, 35/20, 15 cals
MVx: 400m, 15 reps, 12 cals, in+outs

GOALS + GUIDANCE: The key to today’s workout is smart pacing from the start! Run at a conversation pace then settle into a […]

Mel2025-07-19T18:00:00-04:00

WOD – Sat, Jul 19

CONDITIONING

“Light That Never Comes” (Time)

3 Rounds
20 Cleans
15 Jerks
10 Chest to Bars

MCx: 135/95
MAx: 115/75, pull ups
MVx: 75/55, 15 cleans, 10 jerks, 15 ring rows

GOALS + GUIDANCE: The barbell work should be done at a moderate to heavy weight. Manage reps in quick sets (10/10 or 8/7/5 on cleans, and 8/7 or […]

Mel2025-07-18T18:00:00-04:00

WOD – Fri, Jul 18

STRENGTH

Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 7/10 effort for all three sets of eight reps on your left side, and eight reps on your right side (do not alternate legs.))

INTERVALS

“Never Ever” (Time)

5 Rounds
15 Eye-Height KB Swings
10 Box Jumps
Rest […]

Mel2025-07-17T18:00:00-04:00

WOD – Thu, Jul 17

ENDURANCE

“Wild Thing” (Time)

With a Partner
5 Rounds:
500/400 Meter Row
400 Meter Run

MAx: 375/300m row, 300m run

GOALS + GUIDANCE: These intervals are all out as there is a rest built in! One partner will complete the 500/400 meter row (2 minutes or less) AND the 400 meter run (2 minutes), before partner two […]

Mel2025-07-16T18:00:00-04:00

WOD – Mon, Jul 21

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