WOD – Fri, Jul 25

INTERVALS

“All Over” (Checkmark)

4 x on the 6 Minute
100 Double Unders
20 Step Ups
30/20 Cal Row

MCx: 24″
MAx: 30 attempts, 20″, 24/16 cals
MVx: singles, 14 step ups 20″, 20/12 cals

GOALS + GUIDANCE: The goal is to finish each round in 4:30–5:00, giving yourself at least a minute of rest before the next interval. […]

Mel2025-07-24T18:00:00-04:00

WOD – Thu, Jul 24

STRENGTH

Back Squat (GOALS + GUIDANCE: Coaches will help you build to 85% which you’ll hold across all five sets. Take two minutes of rest between sets. Record your weight)

CONDITIONING

“Don’t Drop My Heart” (Time)

15 Cal Bike
25 Hand-Release Push Ups
50 KB Swings
25 Hand-Release […]

Mel2025-07-23T18:00:00-04:00

WOD – Wed, Jul 23

ENDURANCE

“Nemesis” (Time)

4 Rounds
400 Meter Run
20 DB Suitcase Lunges
500/400 Meter Row
100 Meter Farmer Carry

MCx: 50/35, 70/53
MAx: 35/20, 53/35
MVx: 300m, 25/15, 375/300m, 35/26

GOALS + GUIDANCE: Run slightly slower than your 1 mile PR pace (slightly harder than conversation pace). For the alternating lunges, choose moderate dumbbells, held by your sides, and focus […]

Mel2025-07-22T18:00:00-04:00

Sumo Deadlift (GOALS + GUIDANCE: GOALS + GUIDANCE: Coaches will help you build to 85%. 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.)

CONDITIONING

Mel2025-07-21T18:00:00-04:00

WOD – Mon, Jul 21

STRENGTH

Shoulder Press (GOALS + GUIDANCE: Coaches will help you work up 85% 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

Mel2025-07-20T18:00:00-04:00

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