Workout of the Day EMOM for 30 minutes of: 2 power cleans  WOD Notes:  The goal today is to gradually build in weight over 30 minutes.  Plan to increase every 3 to 5 minutes.  If…

Workout of the Day Complete 8 rounds for time of: 10 toes to bar 10 burpees 10 front rack reverse lunges (95/63#, 5R/5L) Time Cap = 22 minutes. WOD Notes:  Choose a toe to bar…

Workout of the Day On a 20 minute clock, complete: Minutes 0-8: Max shoulder presses (115/73#) Every time you break a set, complete 50 double unders before starting another set. Minutes 8-12: Rest Minutes 12-20:…

Workout of the Day Overhead Squat 10-8-6-4-2-1 Then Tabata: One-arm DB/KB hang squat snatch (50/35#, alternate hands each round) WOD Notes:  The descending rep scheme on the overhead squat should allow you to continuously increase…

Workout of the Day Complete for time: 1000/800m row 20 box jumps (32/28") 1000/800m row 40 box jumps (28/24") 1000/800m row 60 box jumps (24/20") Time Cap = 25 minutes. WOD Notes:  Choose a row…

Workout of the Day Sumo Deadlift 2-2-2-2-2-2 Then complete NFT Single leg slider deadlifts 3x20 (10R/10L, 20% 2RM sumo deadlift) WOD Notes:  The goal today is to increase in weight across the 6 sets and…

Workout of the Day "Lift Move Work" On a continuously running clock, perform the following: Minutes 0:00 to 4:00  Find a 1 rep max clean Minutes 4:00 to 6:00  Rest. Minutes 6:00 to 10:00  AMRAP…

Workout of the Day Complete 50-40-30-20-10 reps for time of: KB swings (53/35#) Sit ups Run 250m after each round. WOD Notes:  Today is a great day to challenge yourself!  See if you can go…

Workout of the Day AMRAP in 15 minutes of: 5 power cleans (135/93#) 10 push ups 15 wallballs (20/14# to 10/9') WOD Notes:  Choose a power clean weight that will let you go unbroken through…

Workout of the Day Thruster 5-3-3-2-1-1-1 Then complete one of the following: 2 minutes (cumulative) handstand hold Handstand walk 100 feet WOD Notes:  The goal today is to build to a heavy single on thrusters. …