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…

Workout of the Day AMRAP in 7 minutes of: 7 KB/DB muscle snatches (right hand) 7 KB/DB muscle snatches (left hand) 7 burpees Rest 3 minutes then AMRAP in 5 minutes of: 5 KB/DB muscle…

Workout of the Day “Kettlebell / Dumbbell D.T.” Complete 10 rounds (5 each side) for time of: 12 single-arm deadlifts 9 single-arm hang power clean* 6 single-arm shoulder to overhead *Anyone who has a KB…

Workout of the Day Complete 6 rounds each for reps and time of: 30 seconds max push ups 1 minute plank hold 200m run Start a new round every 4 minutes. WOD Notes:  Focus hard…