WORKOUT OF THE DAY STRENGTH: Squat Clean Complex- Hi hang, Hang, Floor (3 total reps) building over 4-5 sets, then 5.5.5 across Or Front Squat 5.5.5.5. Across -rest 1.5-2mins between sets WOD: ( Buster Thruster) 6 Thrusters12 KB Swings x 6 Rds L1- 135/95, 60/44L2- 105/85, 53/35L3- 65/35, 35/18 12min CAPRead more

 WORKOUT OF THE DAY STRENGTH: NONE WOD: (19.4)For total time:3 rounds of:  10 snatches  12 bar-facing burpeesThen, rest 3 minutes before continuing with:3 rounds of:  10 bar muscle-ups  12 bar-facing burpees Time cap: 12 minutesRead more

WORKOUT OF THE DAY STRENGTH: B Squat 5.4.3.2.1.1.1 Building WOD: (Whats Left) 10 Box Jumps 15/12 Cal Row 20 Hollow Rocks x 5 Rds L1- 30/24 L2- 24/20, 12/10 Cals L3- 20/14, step-ups, 10/7 Cals 16min CapRead more

WORKOUT OF THE DAY STRENGTH: NONE WOD: (690) “Team Wod Run* 4 Laps, Alternating 8 Ropes 40 MB Squat Cleans Run 3 laps 6 Ropes 30 MB Squat Cleans Run 2 Laps 4 Rope Climbs 20 MB Squat Cleans Run 1 Lap 2 Rope Climbs 10 MB Squat Cleans Individual Wod Run 3 laps with a 1:1 work:rest Ratio 4 Rope Climbs 25 MB Squat Cleans Run 2 laps with a 1:1 3 Rope Climbs 20 MB Squat Cleans Run 2 laps with a 1:1 2 Rope Climbs 15 MB Squat Cleans Run 1 lap 1 Rope Climb 10 MB Squat cleans L1- 30/20 L2- 2 x Sit-to stand Rope climbs, 20/14 L3- Run 2.5/2/1.5/1/.5 laps, 40/3020/10 V-rows, 14/10 * If weather is too poor/ unsafe, Rowing 2000/1500/1000/500m or Biking 2/1.5/1/.5 miles on the bike will be the other options. 35min CAPRead more

WORKOUT OF THE DAY STRENGTH: Push Press 5.4.3.2.1.1.1. 10-15 Band Pull-aparts between the first 4 sets of push presses WOD: (Down by 3’s) 21-18-15-12-9-6-3 DLsPush-ups L1- 185/125L2- 155/105, InclineL3- 95/65 at the 12min Mark Buyout 3 sets of 15 Lying DB Skull Crushers (men 35-20, women 20-10 DBs 18mins  Read more