WOD – Fri, Jun 20

ENDURANCE

“Quitter” (Time)

400 Meter Run
200 Meter Suitcase Carry (L)
400 Meter Run
200 Meter Suitcase Carry (R)
400 Meter Run
200 Meter Overhead Carry (L)
400 Meter Run
200 Meter Overhead Carry (R)
400 Meter Run
200 Meter Farmer’s Carry
400 Meter Run

MCx: 53/35
MAx: 300m, 35/26
MVx: 200m, 150m, 26/18

GOALS + GUIDANCE: Running and unilateral carry variations to challenge your grip, […]

Mel2025-06-19T18:00:00-04:00

WOD – Thu, Jun 19

STRENGTH

Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 6.5/10 effort for all three sets of ten reps on your left side, and 10 reps on your right side (do not alternate legs.))

CONDITIONING

“Crush” (Checkmark)

EMOM 12
1 – 15 Box Jumps
2 – 15/12 […]

Mel2025-06-18T18:00:00-04:00

WOD – Wed, Jun 18

INTERVALS

“Say It Like You Feel It” (Calories)

10 Rounds
4 Bar Muscle Ups
:60 Calorie Bike
Rest 1 Minute

MAx 6 chest to bars
MVx: 6 strict pull ups (band)

GOALS + GUIDANCE: Aim to complete the bar muscle ups unbroken or fast singles with minimal rest, then immediately transition to the bike. Push hard for calories […]

Mel2025-06-17T18:00:00-04:00

WOD – Tue, Jun 17

STRENGTH

Deadlift (GOALS + GUIDANCE: Work up to a 7.5/10 effort or 75% of your 1 rep. The weight should feel like you could do another three to four reps. Maintain the same weight for the remaining sets.)

CONDITIONING

“All On Me” (Time)

50-40-30-20-10 Double […]

Mel2025-06-16T18:00:00-04:00

WOD – Mon, Jun 16

STRENGTH

Push Press (GOALS + GUIDANCE: Coaches will help you build to a 6.5/10 effort or 65%, 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

Mel2025-06-15T18:00:00-04:00

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