AMRAP in 14 minutes of: 10 handstand push ups 10 back squats (60% 1RM back squat) 10 burpees WOD Notes:  Back squats will be taken from the floor.  If you cannot get the weight onto your back…

Deficit Deadlift 1-1-1-1-1-1-1 Then 25 glute hamstring raises (or GHR) WOD Notes:  The goal today is to work your way to a training 1 rep max from a deficit.  Anyone with flexibility issues should not…

Complete 10 rounds for time of: 3 clean and jerks (225/135# NTE 80% 1RM) 10 evil wheels WOD Notes:  Compare to the football site on 151224.

At home WOD: 10 x 100m sprint WOD Notes: This is a great at-home WOD, but be sure to warm up before hitting your first sprint! Estimate your 100m route, then run it at 70%, 80%,…

EMOM to failure of: 9 burpees (beginner) 12 burpees (intermediate) 15 burpees (advanced) WOD Notes:  Every minute on the minute complete your set of burpees.  At the start of the next minute, complete the same…

At home WOD: Complete 5 rounds for time of: 25 sit ups 20 jumping squats 15 push ups 10 mountain climbers (20 each leg) 5 inverted burpees (rolling sit up to handstand hold) WOD Notes: …

Competition Bench Press 1-1-1-1-1-1-1 Then 50 floor presses (50% 1RM) WOD Notes:  The purpose of today's workout is to give people an idea of what you can lift in the upcoming ICA power meet.  A…

"3 Little Girls" "Little Karen" - 75 wallballs for time (20/14# to 10/9') "Little DB Izzy" - 30 DB power snatches for time (70/50#, alternating hands) "Little Helen" - 1 rounds of 400m run, 21…

Complete 10 rounds for time of: 10 deadlifts (185/115#) 3 muscle ups WOD Notes:  The sub for muscle ups today will be 6 shoot thrus.  Anytime you perform 100 deadlifts in a workout you need…