- 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 [...]

- 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 [...]