Workout of the Day "Helen" Complete 3 rounds for time of: 400m run 21 KB swings (53/35#) 12 pull ups WOD Notes:  It's benchmark day!  Helen is designed to be in the 7 to 12…

Workout of the Day Split Jerk 1-1-1-1-1-1 Then 3x20 (10R/10L) overhead reverse lunges in place (30% 1RM split jerk) WOD Notes:  If the overhead lunges don't feel stable, switch to front or back rack lunges…

Workout of the Day Partner Interval AMRAP in 20 minutes of: 16 DB snatches (50/35#) 8 box jumps (24/20") 8 DB squat cleans (50/35#) WOD Notes:  Alternate hands on the DB snatches and cleans each…

Workout of the Day Complete 21-18-15-12-9-6-3 reps for time of: Sumo deadlift high pulls (75/53#) Push presses (75/53#) Then take 10 minutes to work on SLIPS: Scales L-sit holds Inversions Planks Stretching Choose one or…

Workout of the Day Back Squat 5x8 (60% 1RM) Then complete NFT: 10 drop broad jumps  WOD Notes:  On the drop broad jumps, you'll drop off a box forward and load immediately into a broad…

Workout of the Day Complete 6 rounds, each for time of: 400m run Max consecutive bench press reps (50% 1RM) Start a new round every 5 minutes. WOD Notes:  The run should ideally be done…

Workout of the Day "1776" AMRAP in 20 minutes of: 1 rope climb 7 power clean & jerks (135/93#) 7 burpees 6 deadlifts (275/183#, NTE 70%) WOD Notes: Come celebrate Independence Day and test out…

Workout of the Day Clean 1-1-1-1-1-1 Then complete 3 rounds NFT of: 3 clean pulls (@ 1RM clean) 10 evil wheels WOD Notes:  Shoot for ~70% of your PR for the first set of cleans…

Workout of the Day On a 20 minute clock complete: 1.25 mile run Then in remaining time, AMRAP of: 10 one-arm front rack DB lunges (5R/5L, 50/35#, switch arms each round) 8 toes to bar…

Workout of the Day Complete 10 rounds for time of: 5 strict pull ups 10 pistols (5R/5L alternating) 20 double unders Time Cap = 20 minutes. WOD Notes:  Choose scales today that allow you to…