WOD – Fri, Mar 28

STRENGTH

Back Squat (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort, which you’ll hold across all four sets. Take two minutes of rest between sets. Record your weight.)

INTERVALS

“Handlebars” (Checkmark)

5 x on the 2 Minute
50 Double Unders
10 Shoulder to […]

Mel2025-03-27T18:00:00-04:00

WOD – Thu, Mar 27

INTERVALS

“Great, Nice, Fine” (Checkmark)

6 x on the 4 Minute
300 Meter Run
9 Hang Power Cleans
3 Wall Walks

MCx; 115/75
MAx: 200m, 95/65, modified wall walk
MVx: 150m, 75/55, 20 plank taps

GOALS + GUIDANCE: The 300 meter run should take no more than :90 (scale to meet the time domain). Choose a weight for the […]

Mel2025-03-26T18:00:00-04:00

Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to a 8.5/10 effort or 85% of your 1 rep max. The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Maintain the same weight across.)

Mel2025-03-25T18:00:00-04:00

WOD – Tue, Mar 25

STRENGTH

Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up to a 8.5/10 effort (85%) 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)

CONDITIONING

“Hold […]

Mel2025-03-24T18:00:00-04:00

WOD – Mon, Mar 24

ENDURANCE

“DB Linda with a Twist” (Time)

10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Squat Clean
Calorie Bike

MCx: 50/35
MAx: 35/20
MVx: start at 8, 25/15

GOALS + GUIDANCE: Choose dumbbells that feel heavy! The deadlifts will be the easiest lift. Break the floor press and hang cleans in half. Notice that the hang cleans are SQUAT cleans. Last time […]

Mel2025-03-23T18:00:00-04:00

Workout Sneak Peek

03.24-03.30.2025

Mel2025-03-21T13:10:15-04:00

WOD – Sun, Mar 23

CONDITIONING

“luther” (Time)

4 Rounds
500/400 Meter Row
40 Step Ups
30 DB Push Press
Rest 2 Minutes

MCx: 24/20″, 50/35
MAx: 20″, 35/20
MVx: 375/300m, 30 step ups 20″, 20 db push press 25/15

GOALS + GUIDANCE: The row will take 2:00 or less, the step ups around 2:00 and the db push press about 2:00 or less. Push […]

Mel2025-03-22T18:00:00-04:00

WOD – Fri, Mar 28

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WOD – Sun, Mar 23

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