WOD – Thu, Jun 26

STRENGTH

CONDITIONING

Back Squat (GOALS + GUIDANCE: Coaches will help you build to 80% which you’ll hold across all five sets. Take two minutes of rest between sets. Record your weight)

“Assumptions” (Time)

30 Pull Ups
90 Sit Ups
270 Double Unders

MAx: 15 pull ups (band), […]

Mel2025-06-25T18:00:00-04:00

Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to 80%. 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 all five sets.)

INTERVALS

“Human After […]

Mel2025-06-24T18:00:00-04:00

WOD – Tue, Jun 24

STRENGTH

Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up 80% 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

Mel2025-06-23T18:00:00-04:00

WOD – Mon, Jun 23

CONDITIONING

“Half of Forever” (Time)

8 Rounds
4 Hang Power Cleans
6 Front Squats
8 Toes to Bar
10 Box Jumps, 20″

MCx: 165/115
MAx: 125/85, knee or pike up, step up 24″
MVx: 75/55, v-up or leg lifts, step up 20″

GOALS + GUIDANCE: We love a workout with lots of rounds and short rep schemes. Aim to keep […]

Mel2025-06-22T18:00:00-04:00

WOD – Thu, Jun 26

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