WORKOUT OF THE DAY: STRENGTH: DL 80% of 1rm 5.5.5.5 (Across)+1ME WOD: [ Mini “Badger” ] 20 hang squat cleans 25 Pull-ups 600m run x 2 sets 15min L1-95/65 L2/M-75/55 L3-65/35, V-rowsRead More

WORKOUT OF THE DAY: STRENGTH: 2-4 Pull-ups OTMEM x10min WOD: [ Prophecy ] 30-20-10 of- BJ KB 2X sit-ups (60-40-20) 14min Cap L1-24/20, 70/53 L2/M-20/14, 44/35 L3-14/Plate, 35/18Read More

WORKOUT OF THE DAY: STRENGTH: Bench Press 80% of 1rm5.5.5.5 (Across)+1ME WOD: [ 10min AMRAP ] 1.1.2.2.3.3.4.4….of- Burpee Power Clean Push Jerk L1-165/105 L2/M-125/85 L3-95/55  Read More

WORKOUT OF THE DAY: STRENGTH: Power Snatch 5x5rm WOD: [ Mango ] Run 1 Mile (8min Cap) Then in any order: 100 Wall Balls 100 Push-ups 18min Cap L1-20/14 to 10′ L2/M-run 4 laps, 75 WB 14/10#, 75 Push ups L3-run 3 laps, 50 WB 14/10# to 9′, 50 Knee Push-ups.Read More

WORKOUT OF THE DAY: STRENGTH: Practice HS walking/ balancing for 10mins WOD: [ 3 person Team ] 5,000m Row Max Sit-ups Tire Drag 300Ft (2 out&backs) -switch stations when tire drag completes distance each round -Score is rower time minus (-) sit-up reps (in sec.) 20min CapRead More

WORKOUT OF THE DAY: STRENGTH: Strict Press 1.1.1.1.1 across WOD: [ 10min AMRAP ] 5 PJ 5 Squat Cleans 5 Bupees L1-135/95 L2/M-95/65 L3-65/45Read More

WORKOUT OF THE DAY: STRENGTH: Thruster 5.4.3.2.1 building WOD: [ Fran ] 21-15-9 Thruster Pull-up L1-95/65 L2-75/45 L3-65/35Read More

WORKOUT OF THE DAY: STRENGTH: Rope Climb practice For 10 minutes either work on Rope climbing techniques or perform a 10 min OTMEM of 1-3 strict pull-ups WOD: [ Partner Wod ] 100 KB (53/35) 300m Tire Drag (45/25) Row 1000m x 2 rounds 25min CapRead More

WORKOUT OF THE DAY: STRENGTH: BB Alt Lunge 6.6.6.6.6/ side building WOD: [ Scotch ] 40-30-20-10 D-under Sit-up Plyo Lunge Hollow Rock 15min L1- D-und, Plyo L2- D-under, Alt Lunge L3- Singles x2, Air SquatRead More

WORKOUT OF THE DAY: STRENGTH: P Snatch 1.1.1.1.1 building WOD: [ Pulling Power ] 6min AMRAP 6 Strict CTB Pull-ups 6 Dips -2min Rest 4min AMRAP 6 Pull-ups (kip) 6 Push-ups -2min Rest 2min AMRAP 6 TTBs 6 burpees L1- Strict CTB, Ring Dip L2/M- banded CTB, Tricep Push-ups/ banded pull-up, push-up L3- Jumping CTB, bench...Read More