Workout of the Day AMRAP in 20 minutes of: 5 burpees 1 rope climb 30 double unders WOD Notes:  This is a long slow grind of a workout!  Rope climbs can be scaled to a…

Workout of the Day Sumo Deadlift 3-3-3-3-3 Then complete NFT 4x10 Romanian deadlifts (50% 3RM sumo) WOD Notes:  Aim to start your first set of deadlifts today around 70% of your 1 rep max and…

Workout of the Day Complete 8 rounds for time of: 20 DB snatches (50/35#) 10 box step overs with DB (24/20") WOD Notes:  Choose a DB that will give you a chance at completing all…

Workout of the Day Complete for time: 1000m row 50 thrusters (45/33#) 30 pull ups 750m row 25 thrusters  15 pull ups  500m row 15 thrusters 9 pull ups Time Cap = 20 minutes. WOD…

Workout of the Day Shoulder Press 2-2-2-2-2-2 Then complete NFT: 50 floor wipers (70% 2RM shoulder press) WOD Notes:  Try to hit 90% of your 1RM shoulder press by the 4th set of presses.  From…

Workout of the Day "12 Days of Christmas - 2021 Remix" Day 1 - Push jerk (115/73#) Day 2 - Front squats (115/73#) Day 3 - Hang power cleans (115/73#) Day 4 - Deadlifts (115/73#)…

Workout of the Day Complete for time: 20 back squats (225/153#) 40 toes to bar 60/40 cal row WOD Notes:  The back squats should ideally happen in 1 to 3 sets and may be taken…

Workout of the Day AMRAP in 15 minutes of: 250m run 15 KB swings (70/53#) WOD Notes:  Choose a KB that will let you complete the first round or 2 unbroken.  Rounds after that should…

Workout of the Day Front Squat 2-2-2-2-2-2 Then complete 3 rounds NFT: 15 calf raises 20 KB front rack split squats (10R/10L) WOD Notes:  Aim for your first set to happen around 70% of your…

Workout of the Day Complete for time: 5 handstand push ups 25 double unders 10 handstand push ups 50 double unders 15 handstand push ups 75 double unders 20 handstand push ups 100 double unders…