WORKOUT OF THE DAY: STRENGTH: P Snatch 5.5.5.5.5 Or A-Bench Press 10.10.10.10. Superset with B- 6-10 Strict Pull-ups/ banded/ V-rows between each set WOD: [ Grapefruit ] 60 cal row 50 Box Js 40 MB Squat Cleans L1- 24/20, 30/20 L2/M-50 cals, 20/14, 20/14 L3-40 cals, 14/plate, 14/10Read More

WORKOUT OF THE DAY: STRENGTH: F Squat 1.1.1.1. Building, then take 70% of 1rm for 1 ME set WOD: [ French Toast ] 10 DLs 15 Push-ups 20 Sit-ups x 4 Rds L1-245/165 L2/M-185/135 L3-135/85, incline P-ups 10min capRead More

WORKOUT OF THE DAY: STRENGTH: Goat Day OTMEM x 10min Choose One that you can maintain 4-6 reps across for majority of 10 sets- – Ring Dip -HSPU (kip or Strict) -Ring Push-up -Push-up WOD: [ 1 Min Drills ] 1min ME- Box Jump 1min ME-DL 1min Rest x 3 sets L1-24/20, 185/135 L2/M-20/14, 155/105...Read More

WORKOUT OF THE DAY: STRENGTH: OHS 1rm (Re-Test) WOD: [ 75 Thrusters for Time ] 75 Thrusters for Time 12min Cap L1-95/65 L2/M-75/55 L3-65/35  Read More

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Intervals ] 6min AMRAPS (Alternate minutes with Partner) Battling Ropes A Dyne Atlas Stones PB Leg Curls 1 min rest between stations Then–> Rest 2mins, entire class does Shuttle Runs x 10mins  Read More

WORKOUT OF THE DAY: STRENGTH:  Sumo DL 3.3.3.3. WOD: [  3/5 Barbara ]  20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats -Rest 3min x 3 rounds – record total time (rest time included) -Encouranged to keep track of your “splits”for each round 25min capRead More

WORKOUT Of the DAY: Strength: None. WOD: [ Saturday WOD ] 9:15am Sweatfest!Read More

WORKOUT Of the DAY: Strength: Rope Climb Practice- -Lay to stand -Climb 1/2 -Full Climb -Leg less -L-sit Climb WOD: [ Team Wod ] OTMEM Both Partners do 3 Burpees Row 2000m 200 OH Plate (45/25) Lunges (L+R=2) 200 Hollow Rocks 3 5min CapRead More

WORKOUT Of the DAY: Strength: Jerk 5.5.5. across (around 70%) WOD: [ Flush Day ] 20min Cardio, choose- -Run up to 15 laps -Row up to 5000m -ADyne up to 7 miles -Alt Burpee/ D-unders for 10 rds OTMEM Mobility Program with coach for 20 minsRead More

WORKOUT Of the DAY: Strength: Rope Climb Practice WOD: [ Intervals 1 on/ off ] Burpees x 10min 2min Rest Air Dyne x 10min 2min Rest Shuttle Run x 10min then-Plank Crankers 1min Hover 30s/ Side Hover 30s other side 1min Superman 1min rest x 3 Rds    Read More