- STRENGTH - Push Press 4 sets of 4 at 70% - WORKOUT OF THE DAY - 4Rounds 9 DB STOH 12 DB Hang Clean 15 DB Box Step Up Fitness: 15/25 Performance: 35/50, 20’/24’ [...]

- CORE WOD - 4 rounds 20 on/10 off Plank Hold Hollow Rocks Superman’s - WORKOUT OF THE DAY - “Mayhem Benchmark” For Time 500 meter Run 5 Rounds of Cindy* 400 meter Run 4 [...]

- STRENGTH - Full Snatch +OHS EMOM x 7 One rep every min at 75% - WORKOUT OF THE DAY - 3 Rounds for time: 200 M KB Farmer Carry 500 M Row 30 GHDSU [...]

- STRENGTH - Sumo Deadlifts 4 sets of 3 at 85% - WORKOUT OF THE DAY - 9-15-21 Bike Cal HSPU Toes to Bar

- WORKOUT OF THE DAY - AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters 6 Rope Climbs 11 Box Jumps While Partner B performs: 400 meter Sandbag Run (45/25 [...]

- ACCESSORY WORK - Suitcase Deadlifts Superset with Bent over Rows 5 sets of 5 each with heavy dumbbells - WORKOUT OF THE DAY - 16 Min AMRAP Ascending by 1.. OHS OH Barbell Lunge [...]

- STRENGTH - Back Squats 4 sets of 2 at 80% - WORKOUT OF THE DAY - 5 MIN AMRAP x 3 *1 min rest between rounds 100 M Sprint 18 KBS 12 Ring Dips [...]

- ROWING INTERVALS - 500m 40 sec rest 400m 40 sec rest 300m 40 sec rest 200m 40 sec rest Ascending pace every round. 10 min Cap - WORKOUT OF THE DAY - Hero Wod [...]

- STRENGTH - Bench Press 4 sets of 4 at 70% Superset with 4 sets of 10 diamond push ups - WORKOUT OF THE DAY - 30-20-10 Single Arm Alternating DB Power Snatch (from ground) [...]

- STRENGTH - Squat Clean + Front Squat EMOM x 7 One rep every minute at 75% - WORKOUT OF THE DAY - 4 Rounds for time: 15/18 Cal Ski 36 Double Unders 48 Air [...]