WOD – Thu, Aug 7

STRENGTH

Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 7.5/10 effort for all three sets of eight reps on your left side, and eight reps on your right side (do not alternate legs.))

CONDITIONING

“Notsobad” (AMRAP – Rounds and Reps)

AMRAP 12
12/12 1-Arm Eye-Height […]

Mel2025-08-06T18:00:00-04:00

WOD – Wed, Aug 6

STRENGTH

Deadlift (GOALS + GUIDANCE: Work up to a 8.5/10 effort or 85% of your 1 rep. The weight should feel like you could do another rep or so. Maintain the same weight for the remaining sets.)

CONDITIONING

“Pump The Brakes” (Time)

50-40-30-20-10
DB Step […]

Mel2025-08-05T18:00:00-04:00

WOD – Tue, Aug 5

INTERVALS

“Say You’re Mine” (Checkmark)

EMOM 20
1 – 45 Double Unders
2 – 15/12 Cal Row
3 – 200 Meter Run
4 – Rest

MAx: 15 attempts, 13/10 cals, 150m run
MVx: 60 singles, 11/8 cals, 100m run

GOALS + GUIDANCE: CARDIOOOO! Within the minute complete the reps/cals/meters, and scale to meet the :60 time domain. Target :45 […]

Mel2025-08-04T18:00:00-04:00

Push Press (GOALS + GUIDANCE: Coaches will help you build to a 7.5/10 effort or 75%, which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)

CONDITIONING

Mel2025-08-03T18:00:00-04:00

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