Workout of the Day Complete 3 rounds for time of: 1000/800m row 800m run WOD Notes:  This is a fantastic day to work on your endurance and conditioning!  Open up at about 75% intensity and…

Workout of the Day Deadlift 4-4-4-4-4 Then complete 4 rounds NFT of: 30 lateral banded steps (one side) 15 banded air squats WOD Notes:  For the remainder of the power lifting cycle, you can choose…

Workout of the Day Complete 20 rounds for time of: 1 power clean (225/145#) 5 toes to bar Time Cap: 20 minutes WOD Notes: The power cleans should be heavy! The weight you choose may…

Workout of the Day Complete 6 rounds, each for time of: 10 strict HSPU 300/250m row Start a new round every 4 minutes. WOD Notes:  Choose a handstand push up rep scheme/scale that will take…

Workout of the Day Bench Press 4-4-4-4-4 Then complete 3 rounds of 45 seconds on, 15 seconds off of: Shoulder presses (50% 4RM bench press) Alternating toe touches WOD Notes:  The goal today is to…

Workout of the Day Complete for time: 800m run Then 8 rounds of: 12 DB hang power clean to press (50/35#, 6R/6L) 3 bar muscle ups Then  800m run Time cap to start final run…

Workout of the Day Complete 27-21-15-9 reps for time of: Power snatches (95/65#) Bar facing burpees Time Cap = 15 minutes. WOD Notes:  Choose a weight today that will let you get through each round…

Workout of the Day Back Squat 4-4-4-4-4 Then Complete 4 rounds NFT of: 5 heavy thrusters 20 lateral plyo skier hops WOD Notes:  Today we'll be building to a 4 rep max.  If you feel…

Workout of the Day Complete 10 rounds for time of: 25 double unders 15 wallballs (20/14# to 10/9') 5 strict pull ups Time Cap = 20 minutes. WOD Notes:  Choose rep schemes/movements that will allow…

Workout of the Day Deadlift or Sumodeadlift 5x5 (75% 1RM) EMOM for 8 minutes of: First minute: 12 slam balls (30/20#) Second minute: 12 single leg deadlifts (30% 1RM deadlift) WOD Notes: Today is a…