- WORKOUT OF THE DAY - For Time “CHAD” 1,000 Box Step-Ups (20 in) Wear a Weighted Vest or Sandbag on your back Complete 1,000 box step ups for time. 20” inch Box If you [...]

- STRENGTH -  Power Snatch Build to a heavy power snatch single (15 min)   - WORKOUT OF THE DAY -  3 Rounds for time 12 Hang Power Snatch 15 HSPU 50 Double Unders   Fitness: 45/65, [...]

- STRENGTH - Push press 3/2 at 80% Superset with strict pull ups 3/6   - WORKOUT OF THE DAY - 21-15-9-6 Thrusters 4-3-2 1 Rope Climbs   Fitness: 45/65, Jumping Pull up with 3 [...]

- STRENGTH - Front Squats 2/1 at 95% - WORKOUT OF THE DAY - 16 Min AMRAP 1 (HEAVY) Power Clean 3 (HEAVY) Front Squat 15/18 Cal Ski Fitness: 75/105 Performance: 125/175 Elite: 155/205

- STRENGTH - Deadlifts Build to a heavy single. - WORKOUT OF THE DAY - 2 Rounds for time: 18 Toes to bar 36 Deadlifts 54 Wallball   *Athlete tip: These are high volume deadlifts [...]

- CORE WOD - Tabata 20 seconds on/10 seconds rest 4 rounds Hollow Hold Superman hold Plank hold V-ups   - WORKOUT OF THE DAY - Benchmark: “Fat Amy” For Time 50 Air Squats 10 [...]

- STRENGTH - Squat Clean EMOM x6 1 squat clean at 80% - WORKOUT OF THE DAY - Every 4 minutes x 5 rounds 12 Box Jump Overs 12 Single Arm DB OH Squat (6L/6R) [...]

- STRENGTH - Strict Press 3/2 at 80% - WORKOUT OF THE DAY - 3 Rounds for time: 400 M Run 21 Pull ups 12 Push Jerk Fitness: Ring Row, 65/95 Performance: Pull ups 105/155 Elite: [...]

- SKILLS - Back to basics Emphasis on kipping swings into toes 2 bar

- WORKOUT OF THE DAY - In Teams of 2   Buy in: 1000 M Row must switch every 250   80 t2b 70 Dbl KB Clean & Press/Double KB Swing 60 One arm KB [...]