Workout of the Day AMRAP in 15 minutes of Ascending ladder of power cleans (185/125#, NTE 80%) Complete 5 handstand push ups after each set of cleans WOD Notes: This workout will start with 1…

Workout of the Day Complete 2 rounds for time of: 400m run 50 DB power snatches (50/35#) 400m run 25 burpees Time Cap = 25 minutes. WOD Notes:  The burpees should take ideally less than…

Workout of the Day Bench Press 10-8-6-4-2 Then Complete 3 rounds NFT of: 12 bent over rows (50% 1RM bench press) 24 seated KB single arm shoulder presses (12R/12L, sit on floor) WOD Notes:  The…

Workout of the Day AMRAP in 4 minutes of: 7 front squats (155/105#, from the floor) 7 chest to bar pull ups Rest 2 minutes and repeat for two more 4 minute intervals. WOD Notes:…

Workout of the Day Complete for time: 200 double unders 100/75 push ups 50 deadlifts (225/155#) Rx = in order.  Time cap = 20 minutes. WOD Notes:  A great scaling option for today is to…

Workout of the Day Back Squat 5x8 (60% 1RM) Then 3 rounds NFT of: 10 goblet squats (heavy KB or DB) 10 good mornings (40% 1RM back squat) Nutrition Notes: Are you getting enough fiber…

Workout of the Day "Grace" Complete for time: 30 power clean and jerks (135/95#) Time Cap = 10 minutes. WOD Notes:  Compare to 191130. Nutrition Notes: Day 16. What do you do when you’re hungry…

Workout of the Day Complete for time: Run 1 mile Immediately into 40-30-20-10 reps of: Burpees Wallballs WOD Notes:  The first mile is a buy-in, so you should go hard but not a PR attempt!…

Workout of the Day Snatch 1-1-1-1-1-1-1 Then Complete 3 rounds NFT of: 3 snatch balances (40-50% 1RM snatch) 10 high hang power snatches (40-50% 1RM snatch) WOD Notes:  For the snatch balances, you can either…

Workout of the Day Complete 5 rounds for time of: 20 weighted box step ups (135/95# to 20/16") 10 evil wheels 10 strict pull ups Time cap = 25 minutes. WOD Notes:  For the step…