WOD – Wed, Jul 16

STRENGTH

Push Press (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort or 70%, 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

Mel2025-07-15T18:00:00-04:00

WOD – Tue, Jul 15

STRENGTH

Deadlift (GOALS + GUIDANCE: Work up to a 8/10 effort or 80% of your 1 rep. The weight should feel like you could do another two reps. Maintain the same weight for the remaining sets.)

CONDITIONING

Bodybuilding (Checkmark)

4 Rounds for Quality
5 Chin Ups
10 […]

Mel2025-07-14T18:00:00-04:00

WOD – Mon, Jul 14

ENDURANCE

“In Between” (AMRAP – Rounds and Reps)

AMRAP 25
6/6 DB Hang Snatch
12 DB Goblet Lunges
18/15 Cal Bike
24 Sit Ups

MCx: 50/35
MAx: 35/20, 15/12 cals
MVx: 25/15, goblet squats or no weight lunges, 12/9 cals

GOALS + GUIDANCE: Find a steady and consistent pace for 25 minutes, and hold onto it! Choose a dumbbell weight […]

Mel2025-07-13T18:00:00-04:00

Workout Sneak Peek

07.14-07.20.2025

Mel2025-07-08T16:35:01-04:00

WOD – Sun, Jul 13

INTERVALS

“After The After Party” (Checkmark)

On the 5 Minute for 40 Minutes
20/15 Cal Row
50 Meter Farmer Carry
20 Wall Balls
10 Burpee Broad Jumps

MCx: 70/53, 20/14
MAx: 18/12 cals, 53/35, 14/10
MVx: 15/10 cal row, 35/26, 15 wb 10/6, in+outs

GOALS + GUIDANCE: Every five minutes you will complete ALL of the movement listed above before the […]

Mel2025-07-12T18:00:00-04:00

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WOD – Sun, Jul 13

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