- STRENGTH - Upper 5 sets: 10 DB Bench Press 12 DB Bent Over Rows (6 per side) *superset & use heavy DBs. *rest as needed. - WORKOUT OF THE DAY - 4 Round For [...]

- WORKOUT OF THE DAY - “Up & Down” For Time: (Teams of 2) 90-60-30 of: Wall Ball Shots @ 14/20 Box Jumps @ 24”/30’ Into: 30-20-10 of: Burpee Box Jump Overs @ 24”/30” Synchro [...]

Strength: 3-2-2-2-1 of: Push Jerks @ ascending load *Rest as needed in between.   Workout of the Day For Time: 30/25 Cal Ski 30 Pull-ups 5 Wall Walks 25/21 Cal Ski 20 C2B Pull-ups 4 [...]

- STRENGTH - Deadlifts 3 x 2 @ going up each set *Work up to a RPE 9-9.5 / 10 *Touch and go reps or reset at the bottom of each rep. *RPE = The [...]

- STRICT GYMNASTICS - 4 sets: 15 Ring Rows 3 Wall Walks *rest as needed in between sets. - WORKOUT OF THE DAY - 4 Rounds For Time: 10 Clean and Jerks 15 T2B 10 [...]

- BARBELL CYCLING - 3-3-2-2-1 of: TnG Power Snatch + Squat Snatch *Reps must be touch and go. *Going up in weight each set. - WORKOUT OF THE DAY - For Time: 21-15-9: Cal Row [...]

- STRENGTH - Bench Press 3-3-2-1-1 of: Bench Press @ ascending weight *Rest as needed. - WORKOUT OF THE DAY - 4 Rounds For Time: 200 Meter Run 15 DB Thrusters 200 Meter Run 10 [...]

- WORKOUT OF THE DAY - “AMRAP for Autism 2018 Partner Wod” (with a Partner) in 32 minutes 58 Burpees Over Sandbag (40/25 lb) 58 Sandbag Thrusters (40/25 lb) 58 Sandbag Over Shoulders (40/25 lb) [...]

- STRENGTH - 5-4-4-3-3 of: Push Jerks @ ascending load *10 KB Pendlay Rows in between sets. *Use Heavy KBs. - WORKOUT OF THE DAY - For Time: 30/25 Cal Bike 25 Shoulder To Overhead [...]

- STRENGTH - Deadlifts 4 x 3 @ going up each set *Work up to a RPE 8-8.5 / 10 *Touch and go reps or reset at the bottom of each rep. *RPE = The [...]