- STRENGTH - Power Snatch + Hang Power Snatches 4 sets of 2 at 75% - WORKOUT OF THE DAY - For time: 1 Mile Run 40 Slamball 30 Alt DB Power Snatch (from Floor) [...]

- STRENGTH - Strict Press 4 sets of 2 at 75% *Each is Superset with 10 reps of Kb Strict High Pull - WORKOUT OF THE DAY - 10 Rounds 3 Power Clean and Jerk [...]

- WORKOUT OF THE DAY - 3 Rounds For Time in Teams of 2 30 Cal Bike 30 Box Jump Overs (24/20 in) 30 Pull-Ups 30 Overhead Squat Fitness: 55/75 Performance: 80/115 Elite: 95/135 (chest [...]

- ACCESSORY WORK - 4 x SUPERSET: 10 Bent over Barbell rows With 7 strict pull ups or 14 ring rows *Weight on BB increasing every round. - WORKOUT OF THE DAY - EMOM 24: [...]

- STRENGTH - Back Reverse Lunges 4 sets of 10 (5 each leg) Superset with 10 Goblet Squats - WORKOUT OF THE DAY - 3 Rounds for Time: WITH SANDBAG! (Also may wear Vest 14/20) [...]

- BIKE INTERVALS WARM-UP WOD - 2 Rounds for Time/ 40 Sec rest between rounds 21-15-9 calories F 18-12-7 calories M *12 min cap - WORKOUT OF THE DAY - Herowod: “Marston” AMRAP in 20 [...]

- STRENGTH - EMOM x 7 Hang Power Clean + Front Squat 1 rep at 80% of best Clean. - WORKOUT OF THE DAY - “Choose your Grace” Athlete Pick today Challenge your Grace time [...]

- STRENGTH - Push Jerk 4 sets of 4 at 70%. - WORKOUT OF THE DAY - Descending by 3 Reps from 30-12 30-27-24-21-18-15-12 Barbell Strict Press Wall Ball 20 min cap *Athletes should choose [...]

- WORKOUT OF THE DAY - As we prepare for Murph on 5/31 let’s get that practice in with today’s wod! “Murph Demarcation” For Time (with a Partner) Buy-In: 1,000 meter Row 800 meter Run [...]

Friday Squat Ladder Fun! - WARM-UP - Coaches Warm up-Squat Primer - WORKOUT OF THE DAY - Part A) E2MOM x6 (12 MIN total= 6 Rounds) Perform - 2 Front Squat (ascending in Weight up [...]