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…

Workout of the Day Shoulder press 2-2-2-2-2-2 Then complete 4 sets NFT of: 15 ring dips WOD Notes: In Part 1, work up to a heavy 2 rep shoulder press, starting around 65% of your 1RM…

Workout of the Day Complete for time: 50 dumbbell snatches (50/35#) 25 toes-to-bar 40 DB snatches 20 toes-to-bar 30 DB snatches 15 toes-to-bar 20 DB snatches 10 toes-to-bar 10 DB snatches 5 toes-to-bar Time cap:…

Workout of the Day "Carver" 7 wall walks 27 deadlifts (205/123#) 20 pistols 13 power cleans (205/123#) 7 ring muscle ups 27 wall balls (20/14# to 10/9') 20 box jumps (24/20") 13 strict pull ups…

Workout of the Day Hang power snatch 5-5-5-5-5 Then: Run 1 mile for time! WOD Notes: The hang power snatch can be taken from high hang or low hang. Whichever variation you go for, a…

Workout of the Day Complete 5 rounds, each for time, of: 15 bar-facing burpees 15 overhead squats (95/63#) Start a new round every 4 minutes. WOD Notes: Most folks will modify one or both movements…

Workout of the Day With a partner, complete (in any order): 30 rope climbs 300/240 calories on the C2 bike Time cap: 30 minutes WOD Notes: Find a partner who balances your strengths! It's okay…

Workout of the Day Front squat 5x5 (75-80%) Then complete 3 sets of: 16 front-rack Bulgarian split squats (8R/8L) at 30% 1RM WOD Notes: Today's front squats are intended to be performed "across," meaning you…

Workout of the Day Complete for time: 120 double-unders 5 clean & jerks (155/103#) 90 double unders 10 clean & jerks (155/103#) 60 double unders 15 clean & jerks (155/103#) 30 double unders 20 clean…