WOD – Fri, Jun 6

STRENGTH

Sumo Deadlift (GOALS + GUIDANCE: Coaches will help you build to 75%. 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 four sets.)

CONDITIONING

“Lovefool” (AMRAP […]

Mel2025-06-05T18:00:00-04:00

WOD – Thu, Jun 5

INTERVALS

“Best on Earth” (AMRAP – Rounds and Reps)

AMRAP 15
15/12 Cal Bike
15 Hang Squat Cleans
Rest 1 Minute

MCx; 135/95
MAx: 12/9 cals, 115/75
MVx; 9/6 cals, 10 hang squat cleans 75/55

GOALS + GUIDANCE: Yup, that’s what this workout is going to feel like, the best on earth! Complete the 15/12 calorie bike in around […]

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

WOD – Wed, Jun 4

CONDITIONING

“Highway Queen” (Time)

7 Rounds
200 Meter Run
12 Toes to Bar
12 DB Snatch

MCx: 50/35
MAx: knee or pike up, 35/20
MVx: 100m, v-ups or leg lifts, 25/15

GOALS + GUIDANCE: Run the two hundred in about :60, then try to do the first set of toes to bar unbroken or in 6/6. Hop down and […]

Mel2025-06-03T18:00:00-04:00

WOD – Tue, Jun 3

STRENGTH

Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up 75% 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

Mel2025-06-02T18:00:00-04:00

WOD – Fri, Jun 6

WOD – Thu, Jun 5

WOD – Wed, Jun 4

WOD – Tue, Jun 3

WOD – Mon, Jun 2

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