Workout of the Day Complete 10-20-30-40-50 reps for time of: Wallballs (20/14# to 10/9') Complete 30 double unders and 10 burpees before each round. Time Cap = 20 minutes. WOD Notes: Pick a double under…

Workout of the Day Snatch + high hang snatch + high hang snatch 1-1-1-1-1-1 Then complete: Max consecutive strict pull ups WOD Notes:  As with any snatch day, choose the version that will make you…

Workout of the Day EMOM for 24 minutes: First Minute: 10 deadlifts (conventional or sumo, 60% 1RM) Second Minute: 5 deficit handstand push ups (-4") Third Minute: 10 chest to bar pull ups WOD Notes: …

Workout of the Day Complete 3 rounds for time of: 1000/800m row 20 power clean and jerks (135/93#) Time Cap = 24 minutes. WOD Notes:  Choose a weight that allows you to complete each round…

Workout of the Day Bench Press 10-8-6-4-2 Then complete a 2 minute ring plank (complete 1, 3 or 5 push ups every 20 seconds). WOD Notes:  The goal on the bench press is to shoot…

Workout of the Day Tabata: Row Push ups Double unders Bicycle crunches Burpees Rest 1 minute between stations. WOD Notes:  The Tabata rep scheme means you'll spend 20 seconds working and 10 seconds resting for…

Workout of the Day "Helen" Complete 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes:  It's benchmark day!  Helen is designed to be in the 7 to 12…

Workout of the Day Split Jerk 1-1-1-1-1-1 Then 3x20 (10R/10L) overhead reverse lunges in place (30% 1RM split jerk) WOD Notes:  If the overhead lunges don't feel stable, switch to front or back rack lunges…

Workout of the Day Partner Interval AMRAP in 20 minutes of: 16 DB snatches (50/35#) 8 box jumps (24/20") 8 DB squat cleans (50/35#) WOD Notes:  Alternate hands on the DB snatches and cleans each…

Workout of the Day Complete 21-18-15-12-9-6-3 reps for time of: Sumo deadlift high pulls (75/53#) Push presses (75/53#) Then take 10 minutes to work on SLIPS: Scales L-sit holds Inversions Planks Stretching Choose one or…