Workout of the Day Banded deadlift 10x2 (60-70% 1RM) Then 3x10 glute bridges (~40% 1RM deadlift) WOD Notes:  Today's deadlifts are conventional, using a band to add tension at the top of the lift. Focus…

Workout of the Day AMRAP in 15 minutes of: 24/18 cal row  12 burpee box jumps (24/20") WOD Notes: The goal today should be to complete the row in <90 seconds and the burpee box…

Workout of the Day Complete 6 rounds, each for time of: 250m run 15 overhead squats (95/63#) Time cap for each round = 3 minutes.  Start a new round every 4 minutes. WOD Notes:  The…

Workout of the Day Bench Press 10x2 (85%, 1 board) Then complete for time: 100 push presses (45/33#) WOD Notes:  A 1 board bench press (AKA a board press) involves laying a short length of…

Workout of the Day Complete 15-12-9 reps of: Toes to bar Thrusters (75/53#) Wallballs (20/14# to 10/9') Rest 3 minutes then complete 9-12-15 reps of: Toes to bar Thrusters (75/53#) Wallballs (20/14# to 10/9') Record…

Workout of the Day Complete 4 rounds for time of: 400m run 25 pull ups 25 push ups Time Cap = 25 minutes. WOD Notes:  Today's workout will act as a bit of prep for…

Workout of the Day Box Back Squat 10 x 2 (80% 1RM) Then Hang power clean 4 x 8 (70% 1RM) WOD Notes: For the back squats, choose a box that ideally puts you at…

Workout of the Day "Age Group Online Qualifier 21.3" Complete, in order, for time: 75 power cleans (135/93#) 300 double unders Time cap: 15 minutes WOD Notes: Today's WOD is the 3rd "test" our AGOQ…

Workout of the Day Complete 21-15-9 reps for time: Box jumps (32/28") Devil's presses (50/35# DBs) WOD Notes:  Today's box jumps are meant to be high! Choose a box that will force you to focus…

Workout of the Day Deadlift 6x3 (85% 1RM) Then complete 3 rounds NFT of: 30 banded good mornings 30 front rack reverse lunges in place (empty bar) WOD Notes:  Holy leg day!  We're getting closer…