- WORKOUT OF THE DAY - “Anna” Partner Hero Wod For Time (with a Partner) 1 mile Run 90 Box Jump Overs (24/20 in) 80 [...]

- STRENGTH - Strict Press Build to a heavy single - WORKOUT OF THE DAY - “Friday Barbell Chipper” For time Complete: 30 Back Squat [...]

- ACCESSORY WORK - Bulgarian split squats superset with elevated goblet squats. 4 by 10 each movement. - WORKOUT OF THE DAY - “Fight Gone [...]

- CORE WOD - For time 100 flutter kicks (1,1,2,2) 80 Russian twists 60 mountain Climbers 40 single leg v-ups 20 hollow rocks - WORKOUT [...]

- STRENGTH - Squat Clean Build to a heavy clean - WORKOUT OF THE DAY - 30-24-18 Box Jumps Deadlift *200 M Sprint after each [...]

- BODYBUILDING ACCESSORY - Weighted pull ups Build to a heavy 3 rep. Superset barbell curls 4/10 - WORKOUT OF THE DAY - 5 Rounds [...]

- WORKOUT OF THE DAY - “July 4th Memorial Workout- Team 1776 For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps [...]

- STRENGTH - Back Squat Build to a heavy single. - WORKOUT OF THE DAY -: For Time 20-18-16-14-12-10-8-6-4-2 Alternating Pistols (1,2,3.. each side is [...]

- STRENGTH - Bodybuilding Accessory Work Seated Press with lateral raises 4/10 each movement - WORKOUT OF THE DAY -: 3 Rounds for time 20 [...]

- MIDLINE CONDITIONING - Ski or row/ GHDS Or Bf Sit ups 21-15-9 calories 21-15-9 ghds or sit ups - WORKOUT OF THE DAY - [...]