Workout of the Day EMOM for 15 minutes of the complex: Snatch + hang snatch Then goal setting! WOD Notes: The goal today is to gradually increase in weight over the 15 minutes.  Dial in…

Workout of the Day AMRAP in 14 minutes of: 15 power clean and jerks (95/63#) 20 floor wipers (10/side) WOD Notes:  Choose a weight today that allows you to continually string sets of 3 to…

Workout of the Day Complete 5 rounds for time of: 30/20 cal row 20 push ups 10 back squats (50% 1RM) Time Cap = 25 minutes. WOD Notes:  Choose a push up option that will…

Workout of the Day Split Jerk 2-2-2-2-2-2 Then 3 rounds NFT of: 10 ATYTs 15 lateral raises WOD Notes:  As you warm up today, practice performing the split jerks by alternating which foot goes forward. …

Workout of the Day Complete 10 rounds for time of: 25 double unders 10 wallballs (20/14# to 10/9') 3 deadlifts (315/205# NTE 75% 1RM) Time Cap = 20 minutes. WOD Notes:  Choose scales/weights that will…

Workout of the Day Complete for time: 5 bar muscle ups 500/400m row Rest for the remainder of 5 minutes and repeat for a total of 5 rounds.  Record your time for each round and…

Workout of the Day EMOM for 20 minutes of the following complex: 1 power clean + 1 hang power clean + 1 hang clean WOD Notes:  Aim for starting around 50% of your 1 rep…

Workout of the Day Complete for time: 100 sit ups 80 one-arm DB power snatches (50/35#, 40R/40L) 60 one-arm DB thrusters (50/35#, 30R/30L) 40 toes to bar 20 burpees Time Cap = 25 minutes. WOD…

Workout of the Day Complete for time: 15 Russian KB swings (70/53#) 10 handstand push ups  Rest for the remainder of 3 minutes and repeat for a total of 8 rounds. WOD Notes:  Today is…

Workout of the Day Overhead Squat 10-8-6-4-2 Then Bottom-to-bottom Tabata overhead squats (with PVC pipe) WOD Notes:  Today is a great day to work overhead squat technique!  You can shallow out your squat such that…