Friday Squat Ladder Fun! - WARM-UP - Coaches Warm up-Squat Primer - WORKOUT OF THE DAY - Part A) E2MOM x6 (12 MIN total= 6 [...]

- STRENGTH - Push Press 4 sets of 4 at 70% - WORKOUT OF THE DAY - 4Rounds 9 DB STOH 12 DB Hang Clean [...]

- CORE WOD - 4 rounds 20 on/10 off Plank Hold Hollow Rocks Superman’s - WORKOUT OF THE DAY - “Mayhem Benchmark” For Time 500 [...]

- STRENGTH - Full Snatch +OHS EMOM x 7 One rep every min at 75% - WORKOUT OF THE DAY - 3 Rounds for time: [...]

- STRENGTH - Sumo Deadlifts 4 sets of 3 at 85% - WORKOUT OF THE DAY - 9-15-21 Bike Cal HSPU Toes to Bar

- WORKOUT OF THE DAY - AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters 6 Rope Climbs 11 Box [...]

- ACCESSORY WORK - Suitcase Deadlifts Superset with Bent over Rows 5 sets of 5 each with heavy dumbbells - WORKOUT OF THE DAY - [...]

- STRENGTH - Back Squats 4 sets of 2 at 80% - WORKOUT OF THE DAY - 5 MIN AMRAP x 3 *1 min rest [...]

- ROWING INTERVALS - 500m 40 sec rest 400m 40 sec rest 300m 40 sec rest 200m 40 sec rest Ascending pace every round. 10 [...]

- STRENGTH - Bench Press 4 sets of 4 at 70% Superset with 4 sets of 10 diamond push ups - WORKOUT OF THE DAY [...]