Workout of the Day EMOM for 20 minutes of: 1 cluster (squat clean + thruster) WOD Notes:  The goal is to increase weight gradually over the 20 minutes.  Increasing every 3 to 4 rounds should…

Workout of the Day "Cindy"  AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes: This workout tends to go best when you are able to methodically keep moving through…

Workout of the Day Complete a full Tabata (8 rounds of 20 seconds work, 10 seconds rest) of: Back Squats (95/65#) L-sit hold Ring rows Handstand hold Row (cal) Rest 1 minute between movements. WOD…

Workout of the Day Overhead Squat 5-5-15 Then AMRAP in 5 minutes of: 25 side crunches (R) 25 side crunches (L) 25 tuck ups 25 toe touches 25 leg lifts WOD Notes:  The first two…

Workout of the Day EMOM for 15 minutes of: 3 power cleans (205/125#, NTE 80% 1RM) 7 toes to bar WOD Notes:  EMOM stands for every minute on the minute. At t=o, you'll complete 3…

Workout of the Day Complete 2 rounds for time of: 800m run 30 pull ups 20 one-arm DB push jerks (70/50#, 10R/10L) Time Cap = 20 minutes. WOD Notes:  If it takes more than 10…

Workout of the Day Sumo Deadlift 10-8-6-4-2  Then complete NFT: 50 banded lateral skier jumps (25R/25L) 20 pistols (10R/10L) WOD Notes:  The goal on the deadlift is to increase weight each set.  A reasonable goal…

Workout of the Day Partner Interval: Complete 16 one-minute rounds (8 each) of: 7 deadlifts (60% 1RM) 5 burpees Max wallballs in remaining time. Record total wallballs completed as a team of 2. WOD Notes: …

Workout of the Day AMRAP in 18 minutes of: 10 power snatches (115/75#) 20 box jumps (24/20") 50 Russian twists (25/15#, 25R/25L) WOD Notes:  For the power snatches, choose a weight that will allow you…

Workout of the Day Front Squat 4x10 (65% 1RM) Then 3 rounds NFT of: 20 KB front rack split squats (10R/10L) 10 Zercher deadlifts (40% 1RM front squat) WOD Notes:  This is a high volume…