Workout of the Day Complete 4 rounds for max reps of: 1 minute KB/DB goblet squats  2 minutes rest Then lunge 200m for time. WOD Notes:  If for some reason you can't complete this outside,…

Workout of the Day Complete 8 rounds of: 12 one-arm KB/DB muscle clean and jerks (6R/6L) 12 box jumps WOD Notes:  Ideally the muscle clean and jerks should be unbroken per side each round. Schedule…

Workout of the Day AMRAP in 14 minutes of an ascending ladder of: 2 DB/KB complexes* (1R/1L) 10 double unders 4 DB/KB complexes* (2R/2L) 20 double unders 6 DB/KB complexes* (3R/3L) 30 double unders Continue…

At-Home Workout of the Day Complete 15 rounds for time of: 5 burpees 10 sit ups 15 squats WOD Notes: Today's WOD is at-home only; the gym is closed today! There is no demo video…

Workout of the Day Upper Body Strength Day Complete 21-15-9 reps NFT of: Lateral raises Bent over flies Front raises Then complete 2x max reps on each hand of: One-arm KB/DB push presses One-arm KB/DB…

Workout of the Day Complete for time: 800m run 40 KB/DB muscle snatches (20R/20L) 800m run 40 KB/DB reverse lunges (20R/20L) 800m run 40 KB/DB one-arm thrusters (20R/20L) WOD Notes:  Choose a weight that will…

Workout of the Day EMOM for 20 minutes of: 9 KB/DB Russian swings 7 KB/DB sumo deadlift high pulls 5 KB/DB goblet squats WOD Notes:  Each round should take 30-40 seconds.  If after 5 minutes…

Workout of the Day AMRAP in 15 minutes: 5 handstand push ups 20 one-arm DB/KB bent over rows (10R/10L) 40 mountain climbers (20R/20L) WOD Notes:  If you're in the parking lot for this workout and…

Workout of the Day  Complete 2 rounds of 1 minute at each station: KB/DB sumo deadlifts Toe touches Rest KB/DB suitcase deadlifts (30 sec/side) Side crunches (30 sec/side) Rest KB/DB one-leg opposite-arm deadlifts Butterfly ab-mat…

Workout of the Day “12 Days of ICA” Day 1 = 1 push jerk (115/75#) Day 2 = 2 front squats (115/75#) Day 3 = 3 hang power cleans (115/75#) Day 4 = 4 deadlifts…