- WORKOUT OF THE DAY - (in a Team of 3) "I got 99 problems but a rep ain't one"   *One Teammate is always accumulating calories on the Ski *One teammate is always resting [...]

- STRENGTH - Deadlifts with pause at knee. 5 sets of 5 at 50% - WORKOUT OF THE DAY - “Lets Get Grippy” 100 M Dbl KB Farmer Carry 10 KB Deadlift 10 KBS 1 [...]

- STRENGTH - Strict Press 4 sets of 6 at 60%   - WORKOUT OF THE DAY - 9-12-15-21 Strict HSPU Bike Calories   *Athletes should attempt to strict today even if they need deficit [...]

- SKILL - Double Unders Practice - HERO WOD WEDNESDAY - Workout of the Day “Martin Luther King Jr” For Time Buy in: 64 Double-Unders Directly into, 3 Rounds of: 9 Chest-to-Bar Pull-Ups 9 Front [...]

- STRENGTH - Power Clean EMOM x 6 6 reps per min at 50% Touch & go - WORKOUT OF THE DAY - 4 min amrap x 5 12/15 cal Row 10 over rower burpees [...]

- STRENGTH - Back Squats 4 sets of 8 at 60% - WORKOUT OF THE DAY - 3 rounds 600 M run 18 toes to bar 12 DB clusters Fitness 15/25 Performance 35/50 Elite: 60/70

- WORKOUT OF THE DAY - “Partner Painstorm XiX” 40 MIN *Partition between movements as needed in 40 min for AMRAP *One partner works one partner rests* *Once athlete begins a movement they must complete [...]

- WORKOUT OF THE DAY - “Partner Painstorm XiX” 40 MIN *Partition between movements as needed in 40 min for AMRAP *One partner works one partner rests* *Once athlete begins a movement they must complete [...]

- WORKOUT OF THE DAY - “Candy” 5 Rounds for time: 20 Pull Ups 40 Push Ups 60 Air Squats

- WORKOUT OF THE DAY - 9-15-18-21 Wall ball Single Arm DB OH Squat Med Ball Clean Alt DB Power Snatch Fitness: 15/25 Performance: 35/50 Elite: 50/70