Workout of the Day Back squat 2-2-2-2-2-2 Then complete (not for time): 30 back squat - good mornings (~40% 1RM) WOD Notes: The main event is working up to a heavy 2 rep back squat.…

Workout of the Day "Fight Gone Bad" Complete 3 rounds for max reps in 1 minute at each station: Wall balls Sumo deadlift high-pulls (75/53#) Box jumps (20/16") Push press (75/53#) Row (cals) Rest WOD…

Workout of the Day Bench press 5-5-5-5-5 Then 10 minutes of: Ring muscle up practice/progressions WOD Notes: Get jacked up; it's bench press day! Today we're establishing a new 5 rep max. If you know…

Workout of the Day Complete 5 rounds for time of: 3 rope climbs 10 deadlifts (275/183#, NTE 70%) 50 double unders Time cap: 20 minutes WOD Notes: Each of the movements in today's workout should…

Workout of the Day Complete: Tabata row or bike (cals) 1 minute rest Tabata air squat 1 minute rest Tabata pull up 1 minute rest Tabata push up 1 minute rest Tabata sit up WOD…

Workout of the Day 1-1-1-1-1 of the complex: 1 squat clean + 1 hang squat clean + 1 thruster Then complete NFT: Inversion practice (tripod headstand, crow, handstand, press-to-handstand) WOD Notes: The main part of…

Workout of the Day Partner interval AMRAP in 20 minutes of: 12 traditional KB swings (70/53#) 12 x 10m shuttle runs WOD Notes:  Partner 1 will complete 12 KBS and 12 shuttle runs while partner…

Workout of the Day Complete 5 rounds for time (but more importantly, for quality) of: 10 strict chin ups 10 bent-over rows (135/83#) 10 floor wipers (L+R=1) 10 barbell roll-outs Time cap = 30 minutes…

Workout of the Day Overhead squat 3-3-3-3-3 Then EOMOM for 10 min (5 rounds) of: 8 burpees + 8 overhead squats (50% 3RM) WOD Notes: If your shoulders don't allow you to overhead squat, sub…

Workout of the Day On a 3 minute clock, complete: 16/12 cal (bike or row) 8 power clean (155/105#) Max wall balls (20/14# to 10/9') Rest 2 minutes and repeat for a total of 5…