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…

Workout of the Day Complete for time: 50 goblet squats (53/35#) 40 butterfly abmat sit ups 30 push ups 1 mile run 30 push ups 40 butterfly abmat sit ups 50 goblet squats (53/35#) Time…

Workout of the Day Complete 5 rounds, each for time of: 5 power snatches (135/93#) 50 double unders 5 bar muscle ups Start a round every 4 minutes. WOD Notes: The goal of this interval-style…

Workout of the Day Overhead Squat 5-5-5-5-5 Then  Bamboo overhead squat 3x20 WOD Notes:  If you've never played with a bamboo OHS, it is a great way to develop stability in the overhead position!  As…