Workout of the Day Complete each exercise for time: 800m run 150 double unders 1000/800m row (or 2000/1600m bike) 50 burpees WOD Notes: You'll have 5 minutes to complete each exercise, and you'll rotate to…

Workout of the Day High hang squat clean 2-2-2-2-2-2 Then complete: 5x3 clean pulls at 90% of your 1RM clean WOD Notes: Today we'll work on speed under the bar with a 2 rep high…

Workout of the Day Complete EMOM for 30 minutes of: Min 1: 8 chest-to-bar pull-ups Min 2: 8 thrusters (115/73#) Min 3: 12/8 calorie bike or row WOD Notes: This style of work out starts…

Workout of the Day Complete each round for time, starting a new round every 4 minutes: Rds 1 & 4: 200m run 30 kettlebell sumo deadlift high pulls (53/35#) Rds 2 & 5: 200m run…

Workout of the Day Overhead squat 5-5-3-3-1-1-1 Then complete 5 rounds NFT of: 10 kettlebell windmills (5R/5L) 15 PVC overhead sit-ups WOD Notes: If you are feeling good about OHS, hit the first set around…

Workout of the Day Complete 8 rounds for time of: 5 deadlifts (65% 1RM) 15 wall balls (20/14# to 10/9') 30 double unders Time cap: 20 minutes WOD Notes: The deadlift weight is heavier than…

Workout of the Day Complete 5 rounds for max reps of: 1 minute row or bike (for calories) 1 minute rest 1 minute burpee pull-ups 1 minute rest WOD Notes: If you're going for Rx…

Workout of the Day Sumo deadlift 3-3-3-3-3-3 Then complete 3 rounds NFT of: 20 banded box steps ups (20/16") 20 single-arm, opposite leg kettlebell deadlifts (10R/10L) WOD Notes: For the sumo deadlifts, start around 65%…

Workout of the Day Complete 4 rounds for time of: 400m run 21 squat cleans (95/63#) Time cap: 20 minutes WOD Notes: The squat cleans are on the lighter side; you should be able to…

Workout of the Day Complete AMRAP in 20 minutes of: 15 Russian kettlebell swings (70/53#) 15 push-ups 15/12 cal bike or row WOD Notes: Focus on controlled, full-ROM, insta-worthy push-ups that will make your coach…