- 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 [...]

- STRENGTH - Back Squats 3/3 at 90%   - WORKOUT OF THE DAY - 7 MIN AMRAP x 2 Rest 2 min between rounds 9/12 Cal Bike 12 Front Squat 9 Bar Facing Burpee [...]

- STRENGTH ACCESSORY - Single Leg Rdls superset / Bent over rows 7 each leg/ 7 each arm 4/14 superset   - WORKOUT OF THE DAY - 3 Rounds for time:   600m Run 30 [...]

- 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 station Fight gone bad style 1:00 –Max Rep Ski or [...]

- 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 Fitness: 45/65 Performance: 55/75 Elite: 80/115 Athlete Tip: *The snatches [...]

- WORKOUT OF THE DAY - Memorial Day Murph For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run   All with a Weight Vest (20/14 lb)