- ENDURANCE -  Ski or Row Intervals 18-15-12-9 Calories 20 sec rest in between rounds   - WORKOUT OF THE DAY -  5 Rounds one minute each [...]

- STRENGTH - Olympic Snatch 4/1 at 80%  - WORKOUT OF THE DAY - 13 Min AMRAP 12 Power Snatch 36 Double-Unders 9 Overhead Squats 36 Double-Unders [...]

- WORKOUT OF THE DAY - Memorial Day Murph For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run   [...]

- WORKOUT OF THE DAY - 6 Rounds for Time (with a Partner) Partner A: 6 Overhead Squats 6 Front Squats 6 Back Squats Partner [...]

- STRENGTH - Front Squat 3x3 @90% - WORKOUT OF THE DAY - 21-15-9-6 Alternating Pistols (1,1) DB Renegade Row Fitness: Jumping Lunges, 15/25 Performance: [...]

- STRENGTH - Deadlift 4 x 2 95 % - WORKOUT OF THE DAY - 8 MIN AMRAP 12/15 Cal Bike 12 Push Jerk *90 [...]

- CORE WOD - 25-20-15-10-5 GHDSU Russian Twist 10 Min Cap* - HERO WORKOUT OF THE DAY - “STANLEY SMAGALA JR.” 5 Rounds for Time [...]

- STRENGTH - Power Clean + Hang Power Clean 4 sets of 2 at 75% - WORKOUT OF THE DAY - 5 Rounds for time [...]

- STRENGTH - Bench Press 3 sets of 3 at 75% *Superset with 3 sets 10 Elevated plate pushups Workout of the Day Every 4 [...]

- WORKOUT OF THE DAY - For time with a partner 75 Over Partner plank Burpees 75 Hang Power Clean 75 Box Jump 6 Rope [...]