Workout of the Day Tabata: Slam balls Sit ups Row Pistols WOD Notes:  A Tabata interval workout means you'll work for 20 seconds, rest for 10 seconds and repeat at the same station for 8…

Workout of the Day Complete for time: 8 back squats (225/145#) 400m run Rest for the remainder of 5 minutes and repeat for a total of 5 rounds. WOD Notes:  Choose a weight that will…

Workout of the Day Snatch 1-1-1-1-1-1 Then 3x5 snatch pulls (100% 1RM) 3x15 hang muscle snatches (40% 1RM) WOD Notes:  As written, this is designed to be a snatch that starts from the floor and…

Workout of the Day AMRAP in 18 minutes of: 48 wallballs (20/14# to 10/9') 24 power clean and jerks (95/63#) 6 ring muscle ups WOD Notes:  The scale for muscle ups will be jumping or…

Workout of the Day EMOM for 8 minutes of:  10/7 toes to bar Then "Flight Simulator" Complete 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps for time of: Double unders Time Cap = 20 minutes. WOD Notes: For the T2B, each…

  Workout of the Day Deadlift 5-5-5-5-5 Then complete NFT: 30 glute bridges (50% 5RM deadlift) 100 banded lateral steps (50R/50L) WOD Notes:  For the deadlifts today, shoot for starting the first set around 65%…

Workout of the Day Complete 25-20-15-10-5 reps for time of: Overhead squats (95/63#) Box jumps (24/20") Time Cap = 15 minutes. WOD Notes:  Choose a weight for today that will allow you to complete each…

Workout of the Day Complete 3 rounds for time of: 800m run 30 KB swings (70/53#) 30 pull ups Time Cap = 30 minutes. WOD Notes:  The intended time domain today should look like a…

Workout of the Day Bench Press 5-5-5-5-5 Then AMRAP in 7 minutes of: 20 one-arm DB bench presses (10R/10L) 12 abmat sit ups WOD Notes:  Compare bench press to 150225. Note:  Jon Herting from Precision…