- STRENGTH - Bench Press 5 sets of 10 at 60% 15 mins - WORKOUT OF THE DAY - “Dumbbell Linda” For time perform the following with 2 Dumbbells: 10-9-8-7-6-5-4-3-2-1 DB Deadlift DB Floor Chest [...]

- STRENGTH - Deadlifts 4 sets of 6 at 70% 15 mins - WORKOUT OF THE DAY - For time: 400 M Run Buy in.. Directly into 21-15-9 Double KB Swing to Press Ring Dip [...]

In teams of 3 for time with a 33 min Cap: *One teammate must always be on Bike accumulating Calories *One teammate is performing movement *One teammate is resting *Teams may partition work as needed. [...]

- STRENGTH - Back Squats EMOM x 6 5 reps at 65% every min - WORKOUT OF THE DAY - EMOM 18: Min 1: 9/12 Cal Row Min 2: 3 Rope Climbs Min 3: 6 [...]

- STRENGTH - Clean Complex 7 MIN EMOM: 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat 3 reps = One rep of the complex (aim for 60% of 1 RM for [...]

- CORE WOD - 21-15-9 -Hollow Rocks - Climbers (1,1,2,2) -Single Leg V-ups (1,1,2,2) *8 min cap - WORKOUT OF THE DAY - New Girl Benchmark 2021 “Andi” For Time: 100 Hang Power Snatches 100 [...]

- STRENGTH - Push Jerks 4 sets of 8 at 60% 15 mins - WORKOUT OF THE DAY - 30-24-18-12 -Alternating DB Power Snatch L,R (from ground) -Chest to bar Pull ups -Barbell Thrusters *Inspired [...]

- STRENGTH - Romanian Deadlifts 4 sets of 8 at 60% 15 mins - WORKOUT OF THE DAY - 5 min AMRAP x 3 *90 sec rest between rounds 7 Deadlift 14 Hand release push [...]

- WORKOUT OF THE DAY - “Sandbag Saturday” Chipper Style with a 33 min cap* 120 Sandbag In place Alt Lunges (sandbag must be on left or right shoulder) 100 Sandbag Thrusters 80 Over the [...]

- STRENGTH - Front Squats 5 sets of 8 at 60% 15 mins - WORKOUT OF THE DAY - Ascending by 1 rep with for 20 min 100 M Row 1 Power Clean 1 Lateral [...]