Workout of the Day Complete 10-9-8-7-6-5-4-3-2-1 reps for time of: Bench press (60% 1RM) Ring dips WOD Notes:  Choose a bench press weight that will likely let you go unbroken but may require a little…

Workout of the Day Squat snatch 6x2 (80% 1RM snatch)  Then EMOM for 10 minutes of: Even minutes: 30 seconds of power snatches (50% 1RM power snatch) Odd minutes:  30 seconds of weighted step ups…

Workout of the Day AMRAP in 18 minutes of: 15 box jumps (24/20") 12 deadlifts (135/93#) 9 toes to bar WOD Notes:  Choose a weight that will let you go unbroken for most of the…

Workout of the Day Complete for time: 800m run 75 KB swings (53/35#) 1000/800m row 60 wallballs (20/14# to 10/9') 800m run 45 pull ups WOD Notes:  If you're performing strict or banded pull ups…

Workout of the Day Banded deadlift 12x3 (60% 1RM) Then 3 attempts at a max broad jump. Then complete NFT: 50 toe touches 50 leg lifts  WOD Notes: When choosing a band for deadlifts, red…

Workout of the Day Complete 6 rounds, each for time of: 24 DB snatches (50/35#, 12R/12L, alternating hands) 12 handstand push ups 8 burpees over DB Start a new round every 4 minutes. WOD Notes: …

Workout of the Day Complete max reps in 1 minute of: 1 minute of power cleans (165/108#, NTE 65% 1RM) Rest 3 minutes. 1 minute of power cleans (185/123#, NTE 75% 1RM) Rest 3 minutes.…

Workout of the Day Bench Press 7x3 (80% 1RM) Then complete 3 rounds NFT of: 20 single-arm DB bench presses (3s down, 1s up, 10R/10L) 20 single-arm DB curls (3s down, 1s up, 10R/10L) WOD…

Workout of the Day Complete 21-15-9 reps for time of: Front Squats (115/73#) Push Presses (115/73#) Complete 100 double unders after each set. WOD Notes:  Choose weights that will let you get through each round…

Workout of the Day Complete 4 rounds for reps of: 3 minutes of rowing (cal) 1 minute of bar muscle ups WOD Notes:  Record your total calories rowed and total bar muscle ups completed! Subs…