- WORKOUT OF THE DAY - 6 Rounds for Time (with a Partner) Partner A: 6 Overhead Squats 6 Front Squats 6 Back Squats Partner B: 6 Burpee Box Jump Overs (24/20 in) Switch after [...]

- STRENGTH - Front Squat 3x3 @90% - WORKOUT OF THE DAY - 21-15-9-6 Alternating Pistols (1,1) DB Renegade Row Fitness: Jumping Lunges, 15/25 Performance: Pistols

- STRENGTH - Deadlift 4 x 2 95 % - WORKOUT OF THE DAY - 8 MIN AMRAP 12/15 Cal Bike 12 Push Jerk *90 sec rest* 8MIN AMRAP 12/15 Cal Bike 12 Push Press [...]

- CORE WOD - 25-20-15-10-5 GHDSU Russian Twist 10 Min Cap* - HERO WORKOUT OF THE DAY - “STANLEY SMAGALA JR.” 5 Rounds for Time 50 Double-Unders 25 Wall Ball Shots (20/14 lb) 15 Burpees [...]

- STRENGTH - Power Clean + Hang Power Clean 4 sets of 2 at 75% - WORKOUT OF THE DAY - 5 Rounds for time 250 M Run w/ Sandbag 12 Sandbag Ground to Overhead [...]

- STRENGTH - Bench Press 3 sets of 3 at 75% *Superset with 3 sets 10 Elevated plate pushups Workout of the Day Every 4 minutes x5 (E4OM) -18/21 Cal SKI -7 Thrusters -In remaining [...]

- WORKOUT OF THE DAY - For time with a partner 75 Over Partner plank Burpees 75 Hang Power Clean 75 Box Jump 6 Rope Climbs 50 Over Partner plank Burpees 50 Hang Power Clean [...]

- STRENGTH - Back Squats 3 sets of 2 at 85% Workout of the Day 10-15-20-15-10 Overhead Squat Cal Row Fitness: 35/45 Performance: 65/95 Elite: 95/135 *Treat this workout as a sprint! Today is not [...]

- STRENGTH - Deadlifts 3 sets of 2 at 90% Workout of the Day 6 MIN AMRAP X3 *1 min rest between rounds 100 M Sprint 12 Toes to Bar 9 HSPU 6 KB Suitcase [...]

- ACCESSORY WORK - KB Overhead Walking Lunges 4 x 100 Ft *Alt Left Arm and Right Arm each set *Length of Rig to turf & Back - WORKOUT OF THE DAY - Benchmark: “Oh [...]