- 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 [...]

- 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 [...]