Workout of the Day Front squat 3-3-3-3-3-3 Then take 10 minutes to practice pistol progressions. WOD Notes: For the front squats, plan on starting around 70% and ending around 90% of your 1 rep max.…

Workout of the Day Complete 5 rounds, each for time: 250m run 15 pull ups (strict or traditional kip, no butterfly) Start a new round every 4 minutes. WOD Notes: Today's pull ups are intended…

  Workout of the Day On a 16 minute clock, complete: Max calories on the bike in 4 minutes In the remaining 12 minutes, complete an AMRAP of: 15 back squats (135/93#) 5 wall walks…

Workout of the Day Deadlift 8x5 (75%) - athlete's choice sumo or conventional Then complete 4 rounds NFT of: 10 weighted box step ups (5R/5L) 20 hollow rocks WOD Notes: Over the next several weeks…

Workout of the Day Complete 10 rounds for time of: 1 squat snatch (AHAP) 3 ring muscle ups 12 box jumps (24/20") Time cap = 20 minutes WOD Notes: Today's workout is highly technical, with…

Workout of the Day Complete with a partner. Partner 1: Rows 250/200m  While partner 2 completes: 30 KB swings Switch. Partner 1: Rows 250/200m, while Partner 2 completes: 30 one-arm KB push press (15R/15L) Switch.…

Workout of the Day Bench press 8x5 (E2MOM, 75% 1RM) Then complete 3 rounds NFT of: 20 supine flies on bench (2x10/5# plates) 20 narrow-grip bench presses (20% 1RM) WOD Notes:  Today's bench press uses…

Workout of the Day On a 4 minute clock complete: 400m run Max chest-to-bar pull ups Rest 2 minutes. Then, on a 4 minute clock complete: 1000/800m bike Max burpees Rest 2 minutes and repeat.…

Workout of the Day "Sage" AMRAP in 20 minutes of: 8 power clean and jerks (155/103#) 28 double unders 15 toes to bar WOD Notes:  This is Sage's birthday workout and an annual ICA benchmark!…

Workout of the Day Back Squat 8x5 (E2MOM, 75% 1RM) Accessory 1: 3x20s squat (25% 1RM, 10s down, 10s up) Rest 1 minute & repeat for 3 sets Accessory 2: 1 minute bike 1 minute…