WORKOUT OF THE DAY STRENGTH: Shoulder Press, 3-4 warm-up sets then 90% of 1rm 4 sets of 1 reps (5×1) + 1Max effort set (1-3 reps)   WOD: (Pomelo) “2min AMRAP, 1min rest-1- Hand stand push ups/ Push-ups2- Row (Cals)3- Sit-upsx 2 Rds 17mins Rx- HSPUs, GHDsS1- Push-ups, pvc Sit-upsS2- knee push-ups, sit-ups”  Read more

WORKOUT OF THE  STRENGTH: Deadlift, 3-4 warm-up sets then 90% of 1rm 5 sets of 1 reps (5×1) + 1Max effort set (1-3 reps) WOD: (Hanging with Mups ) “10 Hang Squat Cleans10/7 M-ups/ 20 Pull-ups60 D-unders x 3 Rds Rx- 185/135, M-upS1- 135/95, Pull-upsS2- 65/35, Jumping, Singles x 2 16min Cap”Read more

WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.Read more

WORKOUT OF THE DAY STRENGTH: NONE WOD: (Sonic) 600m Run60 WB30 Power Snatches 400m Run40 WBs20 Power snatches200m Run20 WBs10 power snatches Rx- ascending wt- 30×115/80, 20x 135/95, 10x 155/105, 30/20S1- 75/55, 20/14, run 400/300/150mS2- 65/35, 14/10, row same distance.    Read more

WORKOUT OF THE DAY STRENGTH: Shoulder Press, 3-4 warm-up sets then 85% of 1rm 3 sets of 3 reps (3×3) + 1Max effort set WOD: (All the things) 53/35 Cal Bike40 Toes to bars30 double KB Russian Swings20 handstand Push-ups1 Lap (300m) Farmers Carry (53/35) Rx– 53/35 Cals, TTB, 53/35 KBs, HSPUs, 53/35 CarriesS1- 40/30 Cals, 40 knee raises, 44/26 KBs, 2x Push-ups ( 40 reps vs 20), same KB wt for carriesS2- 30/22 cals bike, 40 V-ups, 35/18 regular KB Swings, 20 Push-ups (Knees), 35/18 KB Carries  Read more