- STRENGTH - Push Jerk 4 sets of 4 at 70%. - WORKOUT OF THE DAY - Descending by 3 Reps from 30-12 30-27-24-21-18-15-12 Barbell [...]

- WORKOUT OF THE DAY - As we prepare for Murph on 5/31 let’s get that practice in with today’s wod! “Murph Demarcation” For Time [...]

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 [...]