Workout of the Day Bench Press 3-3-3-3-3 Then complete alternating EMOM for 8 minutes: 5 weighted ring dips 10 second L-sit ring hold  Max consecutive bench press (50% 3RM) WOD Notes: Start your bench press…

Workout of the Day Complete 3 rounds for time of: 500/400m row 21 wallballs (20/14# to 10/9') 15 deadlifts (225/153#) 9 box jumps (30/24") Time Cap = 21 minutes. WOD Notes:  Choose a deadlift weight…

Workout of the Day "Angie" Complete for time: 100 pull ups 100 push ups 100 sit ups 100 squats Time Cap = 25 minutes. WOD Notes:  This is a benchmark mark, and one of the…

Workout of the Day Rack Jerk 1-1-1-1-1-1 Then complete NFT: 6x5 single leg box jumps (3 sets R/3 sets L) 50 bent over rear delt flies WOD Notes:  A rack jerk is a split jerk…

Workout of the Day Complete 5 rounds for time of: 400m run 15 right KB snatches (53/35#) 15 left KB snatches (53/35#) Time Cap = 25 minutes. WOD Notes:  Choose a run distance/option that takes…

Workout of the Day Complete 10 rounds for time of: 8 bench presses (60% 1RM) 16/12 cal row Time Cap = 20 minutes. WOD Notes:  If you don't know your 1RM bench press, choose a…

Workout of the Day Back Squat 5x10 (60% 1RM) Then complete 30 reps of: Reverse lunges in place (15R/15L, 30% 1RM back squat held on back) Calf raises Dead bugs WOD Notes:  If your legs…

Workout of the Day AMRAP in 18 minutes of: 4 strict handstand push ups (-6/-4") 4 strict toes to bar 8 Turkish get ups (35/20#) WOD Notes:  Today is designed to be a high exertion,…

Workout of the Day EMOM for 30 minutes of: 1 power clean + 1 hang clean WOD Notes:  The intent today is to gradually build over the course of 30 minutes to a really heavy…