Workout of the Day Complete 40s on 20s off of: Toes through rings Alternating DB snatch (50/35#) Russian twist (25/15#) Double unders Rest 1 minute and repeat for 5 rounds. WOD Notes:  We've got lots…

Workout of the Day Overhead Squat 5-5-5-5-5-5 Then complete NFT 50 knee banded reverse lunges (25R/25L) WOD Notes:  We'll be focusing on tempo squats today. The first 2 sets will have a 5 second eccentric…

Workout of the Day Complete 3 rounds for time: 50 box jumps 50 kettlebell swings (53/35#) Time cap: 20 minutes WOD Notes:  Choose a KB weight that will allow you to complete each round in…

Workout of the Day "Grace" Complete for time: 30 power clean and jerks (135/93#) Time cap = 10 minutes. Then AMRAP in 8 minutes of: 10 burpees 25 double unders WOD Notes:  It's benchmark day!! …

Workout of the Day Sumo Deadlift 5-5-5-5-5 Then complete 3 rounds not for time of: 8 Romanian deadlifts (40% 1RM sumo deadlift) 5 tall box jumps WOD Notes:  Today we'll be building to a heavy set…

Workout of the Day Complete 8 rounds for time of: 200m run 10 pull ups 20 sit ups Time cap = 24 minutes. WOD Notes:  Try to keep each movement to under 1 minute to…

Workout of the Day Complete 6 rounds, each for time: 30/24 cal row 20 one-arm DB thruster (50/35#, 10R/10L) Start a new round every 5 minutes. WOD Notes:  Choose a DB weight that allows you…

Workout of the Day Shoulder Press 3-3-3-3-3 Then complete NFT: 50 bent over flies 50 banded pec flies WOD Notes:  Today we'll be building to a heavy set of 3 on shoulder presses!  Shoot to…

Workout of the Day AMRAP in 20 minutes of: 400m run 10 deadlifts (275/183#) 400m run 3 rope climbs WOD Notes:  Choose a deadlift weight that will take 1 or 2 sets to complete most…

Workout of the Day Complete 4 rounds for time of: 5 ring muscle ups 15 power snatches (115/73#) 50 air squats WOD Notes:  The power snatch today is expected to be done in small sets…