Workout of the Day “The ICA 5k” Run or row 5000m (for time) WOD Notes:  This benchmark comes around only once a year, and it’s going to be a beautiful day for a run! Anyone…

Workout of the Day Complete 8 rounds, each for time of: 35 double unders 10/8 toes to bar 20 one-arm DB push presses (50/35#, 10R/10L) Start a new round every 3 minutes. WOD Notes:  Ideally…

Workout of the Day Power Snatch 1-1-1-1-1-1-1 Then AMRAP in 5 minutes of: 10 Russian KB swings (heavy) 10 lateral burpees over bar WOD Notes:  Pick a KB heavy enough to be very challenging but…

Workout of the Day Complete 21-15-9 reps for time of: Back squats (bodyweight NTE 70% 1RM) Strict pull ups WOD Notes:  Back squats should be completed in 1 to 3 sets per round and may…

Workout of the Day Complete for time: 2000m run Immediately into 3 rounds of: 50 air squats 7 ring muscle ups 10 hang power cleans (135/93#) Record total time. Time Cap = 25 minutes. WOD…

Workout of the Day Deadlift 3-3-3-3-3-3 Then complete NFT: 20 drop box jumps WOD Notes:  The goal today is to build steadily over the course of 6 sets of deadlift.  A reasonably plan would be…

Workout of the Day AMRAP in 20 minutes of: 5 chest to bar pull ups 10 abmat sit ups 15 wallballs (20/14# to 10/9') WOD Notes:  Choose a wallball weight that will let you have…

  Workout of the Day "Always Remembered" With a partner on a 30 minute clock, complete: 2977m row AMRAP in remaining time of: 9 clean and jerks (185/123#) 11 box step ups (24/20", 50/35# wreckbag)…

Workout of the Day Bench Press 8x2 (85% 1RM) Then 3x max consecutive reps on each hand of: One-arm DB bench press WOD Notes:  As you fatigue in the later sets of bench today, be…

Workout of the Day Complete 3 rounds for time of: 800m run 100 double unders WOD Notes:  The runs today are designed to land in the 3 to 5 minute range.  This is a great…