WOD – Sun, Nov 16

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ENDURANCE

“Hear + See – ish” (Time)

10-20-30-40-30-20-10
KB Swings
DB […]

Mel2025-11-15T18:00:00-05:00

WOD – Sat, Nov 15

INTERVALS

“Hall” (Time)

5 Rounds

3 Cleans

200 Meter Run

20 DB Snatch

Rest 2 Minutes

MCx: 225/155, 50/35

MAx: 165/115, 35/20

MVx: 115/75, 150m, 25/15

GOALS + GUIDANCE: Choose a weight for the cleans that is so heavy you have to do single reps, however you never lose your form. Run the 200 meters in around 60 seconds then […]

Mel2025-11-14T18:00:00-05:00

WOD – Fri, Nov 14

STRENGTH

Front Squat (GOALS + GUIDANCE: Start the first working set of 5 reps at 85% of your 1 rep max, then build the remaining 2 sets. Take at least 2-2:30 minutes or rest, to give your body ample time to recover. Record your weights.)

CONDITIONING

Mel2025-11-13T18:00:00-05:00

WOD – Thu, Nov 13

STRENGTH

Bench Press (GOALS + GUIDANCE: Start your first working set of 10 at 70% of your 1 rep max, and build in weight for the remaining two sets)

CONDITIONING

“Let Me Down Easy” (AMRAP – Rounds and Reps)

AMRAP 10

9/6 Calorie Bike

30 Double Unders

[…]

Mel2025-11-12T18:00:00-05:00

WOD – Wed, Nov 12

INTERVALS

“Metro” (Time)

8 Rounds
6 Jerks
6 DB Pull Ups
Rest 2 Minute

MCx; 185/125, 25/15
MAx: 135/85, no weight or less weight
MVx: 75/55, band or ring rows

GG: Heavy Day! Yes, treat this workout like it’s a lifting day. Don’t worry about your interval time, focus on how much weight you can press overhead (you may […]

Mel2025-11-11T18:00:00-05:00

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