Workout of the Day Complete 6 rounds each for reps and time of: 30 seconds max push ups 1 minute plank hold 200m run Start a new round every 4 minutes. WOD Notes:  Focus hard…

Workout of the Day Complete 10 rounds for time of: 30 double unders 15 Russian KB swings WOD Notes:  The double unders should take under 45 seconds per round and ideally the KB swings should…

Workout of the Day EMOM for 15 minutes of: 40 seconds KB/DB shoulder press - Right arm 40 seconds KB/DB shoulder press - Left arm Rest Then 4 rounds for time of: 15 two-arm KB/DB…

Workout of the Day AMRAP in 14 minutes of: 14 KB/DB reverse lunges in place (7R/7L) 14 KB/DB snatches (7R/7L) 7 burpees WOD Notes: This is a day to go hard!  None of the sets…

Workout of the Day Complete 4 rounds for time of: 30 medicine ball cleans (20/14#) 30 bicycle crunches Then run 1 mile. Record total time (mile + 4 rounds). WOD Notes:  The first part of…

Workout of the Day Complete for time: 1000m row 20 handstand push ups 800m row 16 handstand push ups 600m row 12 handstand push ups 400m row 8 handstand push ups 200m row 4 handstand…

Workout of the Day Sumo Deadlift 1-15-1-10-1-5-1 WOD Notes:  Today is a LOT of deadlifting!  The goal is to hit 80 to 90% on all your singles and shoot for 65/75/85% on the 15/10/5 sets…

Workout of the Day AMRAP in 16 minutes of: 7 pull ups 13 wallballs (20/14# to 10/9') 29 double unders WOD Notes:  Today is a great day to work on breathing control. If you're not…

Workout of the Day Complete 5 rounds, each for time, of: 400m run 15 power clean and jerks (95/65#) Start a new round every 6 minutes. WOD Notes: The goal is to have 3 minutes…

Workout of the Day Push Press 10-8-6-4-2  Then Complete 3 rounds NFT of: Max consecutive bent over rows (60% 2RM push press) 15 rear delt flies WOD Notes:  Try to gradually increase in weight across…