Workout of the Day Sumo Deadlift 1-15-1-10-1-5-1 WOD Notes:  Today is a LOT of deadlifting!  The goal is to hit 80 to 90% on all your singles and shoot for 65/75/85% on the 15/10/5 sets…

Workout of the Day AMRAP in 16 minutes of: 7 pull ups 13 wallballs (20/14# to 10/9') 29 double unders WOD Notes:  Today is a great day to work on breathing control. If you're not…

Workout of the Day Complete 5 rounds, each for time, of: 400m run 15 power clean and jerks (95/65#) Start a new round every 6 minutes. WOD Notes: The goal is to have 3 minutes…

Workout of the Day Push Press 10-8-6-4-2  Then Complete 3 rounds NFT of: Max consecutive bent over rows (60% 2RM push press) 15 rear delt flies WOD Notes:  Try to gradually increase in weight across…

Workout of the Day Complete 40-30-20-10 reps for time of: Burpees Box jumps (24/20") KB swings (53/35#) Time cap = 25 minutes. WOD Notes:  If burpees are menacing for you, consider cutting them in half!…

Workout of the Day Complete 8 rounds for time of: 10 deadlifts (225/155#) 10 ring dips Time cap = 20 minutes. WOD Notes:  The sub for ring dips today will be decline single arm floor…

Workout of the Day Box front squat 6x3 (~80% 1RM) Then complete for time: 50 hollow rocks 100 bicycles 50 abmat sit ups WOD Notes:  We'll be using a "normal" front squat stance today (sometimes…

Workout of the Day AMRAP in 15 minutes of: 20/15 cal row 20/15 push ups 10 two-arm KB/DB squat cleans (2x50/35#) WOD Notes:  Choose a push up scale/rep scheme that will allow you to get…

Workout of the Day Complete 9-15-21 reps for time of: Chest-to-bar pull ups Overhead squats (115/83#) Time cap = 15 minutes. Cash out: Complete 3 rounds of: 15 seconds pull up static hold 15 seconds…

Workout of the Day Deficit deadlift 5-5-5-5-5 Then complete 3 rounds NFT of: 8 good mornings (40% 1RM deadlift) 15 calf raises WOD Notes: A deficit deadlift refers to setting up below your normal starting…