Workout of the Day EMOM for 20 minutes of: 1 snatch balance WOD Notes:  The goal today is to increase in weight every 3 to 4 sets.  If you typically land in a split snatch…

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:  The power clean and jerk is likely going to be…

Workout of the Day With a partner, complete for time: 150 KB swings (53/35#) 1 mile wreckbag run (50/35#) 150 KB swings (53/35#) WOD Notes:  One partner will be working at a time on KB…

Workout of the Day Sumo Deadlift 6x3 (85% 1RM) Then complete 3 rounds NFT of: 10 barbell good mornings (30% of 3 rep sumo) 40 banded clam shells (20R/20L)

Workout of the Day Complete for time: 30 chest to bar pull ups 40 one-arm DB snatches (50/35#) 50 weighted box step overs (50/35#, 24/20") 40 one-arm DB snatches (50/35#) 30 chest to bar pull…

Workout of the Day Complete 3 rounds for time of: 500/400m row 400m run 50 butterfly abmat sit ups WOD Notes:  Each movement in this workout should ideally take less than 2 minutes per round. …

Workout of the Day Shoulder Press 5-5-5-5-5 Then EMOM for 8 minutes of: First minute: 60 second side plank (30s right, 30s left) Second minute: 10 lateral raises + 10 front raises WOD Notes:  The…

Workout of the Day Complete for time: 50 power cleans (As Heavy As Possible) At the start of each minute, complete 12 air squats. WOD Notes:  Choose a number of air squats that allows you…

Workout of the Day Complete for time: 15 ring muscle ups Time Cap = 5 minutes. Then AMRAP in 10 minutes of: 3 burpee box jump overs (24/20") 3 deadlifts (225/153#) 6 burpee box jump…

Workout of the Day Front Squat 10x2 (80% 1RM) Then EOMOM for 10 minutes of: 25 wallballs (20/14# to 10/9') WOD Notes:  Scale the height and weight on the wallballs such that you can go…