- 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 [...]

- WORKOUT OF THE DAY - In teams of 2 for time: 150 Wall ball 75 Cal Row 75 Toes to Bar 125 Wall ball 50 Cal Row 50 Toes to Bar 100 Wall Ball [...]

- STRENGTH - Front Squats with 2 sec pause 4 sets of 3 at 75% - WORKOUT OF THE DAY - EMOM 16 MIN EVEN: 9 Power Clean ODD: Plank Hold Fitness: 45/55 Performance: 95/135 [...]

- STRENGTH - Deadlifts 5 sets of 3 at 80%. - WORKOUT OF THE DAY - “Diane” 21-15-9 Deadlifts Handstand Push-Ups *15 min cap Fitness: 65/95 Pike Push up Performance: 155/225 Elite: 155/225 SUB 4 [...]