Workout of the Day Complete for max reps: Tabata row (calories) Rest 1 minute Tabata wall balls (20/14" to 10/9') Rest 1 minute Tabata bike (calories) WOD Notes: This workout was modified from the…

Workout of the Day Complete 6 rounds for time of: 200m run 15 kettlebell swings (53/35#) 5 bar muscle ups Time cap: 18 minutes WOD Notes: Pick a weight that allows you to do the…

Workout of the Day Deadlift 5x5 @ 80% 1RM Then complete 5 rounds for time of: 50 double-unders 16 dumbbell power snatch (50/35#) Time cap: 10 minutes WOD Notes: The deadlifts are 5 sets of…

Workout of the Day Complete 5 rounds for time of: 6 Turkish get ups (3R/3L, 50/35#) 16/12 calorie bike or row Time cap = 20 minutes WOD Notes: If you've never done a Turkish get…

Workout of the Day Partner interval AMRAP in 20 minutes of: 10 hang power cleans (115/73#) 10 push ups 10 box jump overs (24/20") WOD Notes: Partners will alternate after each full round. Choose a…

Workout of the Day Bench press 3-3-3-3-3-3 Then complete 4 rounds NFT of: 10R/10L single-arm DB bench presses 10R/10L single-arm DB bent-over rows 10 two-arm DB curls (single DB) WOD Notes: Start around 60-65% of…

Workout of the Day Complete 3 rounds for time of: 800m run 30 toes-to-bar 30 handstand push ups Time cap: 30 minutes WOD Notes: We're continuing our Murph prep with a longer metcon today. Remember…

Workout of the Day Complete 10 rounds for time of:   7 front squats (135/93#) 7 bar-facing burpees Time cap: 15 min WOD Notes: Today is meant to be on the short & intense end…

Workout of the Day Behind-the-neck split jerk 1-1-1-1-1-1-1 Then 3 rounds (not for time) of: 10 right-arm DB push press + 10yd OH carry 10 left-arm DB push press + 10yd OH carry WOD Notes:…

Workout of the Day Complete for time: Row or bike 50/40 cal Then 40-30-20-10 reps of: Wall balls (20/14# to 10/9') Box jumps (24/20") Then row or bike 50/40 cal Time cap: 20 minutes WOD…