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…

Workout of the Day Partner interval AMRAP in 20 minutes of: 12 thrusters (95/63#) 12 slam balls (30/20#) 24 lateral plyo hops (20/16", 12R/12L) WOD Notes:  In this workout, 1 partner will complete 1 full…