Workout of the Day "Sage" AMRAP in 20 minutes of: 8 power clean and jerks (155/105#) 28 double unders 15 toes to bar WOD Notes:  When tired, the rounds should be less than 4 minutes. …

Workout of the Day Complete 5 rounds  for time of: 8 back squats (225/155#, NTE 70%) 400m run OR 500/400m row WOD Notes:  Choose a back squat weight that can be done unbroken for the…

Workout of the Day Bench Press 2-2-2-2-2-2 Then Max consecutive bar muscle ups WOD Notes: For the bench press, you can increase weight each set working up a 2 rep max, or pick a weight…

Workout of the Day Parntner Inverval: Complete 18 rounds for time of: 10 box jumps (24/20") 8 thrusters (95/65#) 6 burpees 30-minute time cap WOD Notes: In today's partner interval workout, one person completes one…

Workout of the Day AMRAP in 12 minutes of: 5 power cleans (135/95#) 5 strict pull ups  WOD Notes:  Choose a pull up scale or rep scheme that will allow you to do the first…

Workout of the Day Heaving snatch balance 3-3-3-3-3 Then EMOM for 10 minutes of: 3 snatches (60-70% 1RM snatch) WOD Notes:  If you do not feel good about going overhead, the modification for snatch balances…

Workout of the Day Complete for time: 63 wall balls (20/14# to 10/9') 45 push ups 27 KB swings (70/53#) 42 wall balls (20/14# to 10/9') 30 push ups 18 KB swings (70/53#) 21 wall…

Workout of the Day Complete for time: 500/400m row 400m run Rest for the remainder of 7 minutes and repeat for a total of 4 rounds. WOD Notes:  Try to plan your intervals so that…

Workout of the Day Back Squat 7x1 (90% 1RM) Then 3 rounds not for time of: 6 good mornings (40% 1RM back squat) 40 side crunches (20R/20L)    

Workout of the Day Complete 3 rounds for time of: 800m run 21 toes to bar 12 sumo deadlifts (275/185#) WOD Notes:  Choose a deadlift weight such that no round takes more than 3 sets…