- WORKOUT OF THE DAY - “Fender Bender” Teams of 3 For Time: 400 Meter Sandbag or Med Ball Run together 3 Rounds 30 Deadlifts 25 Hang Power Cleans 20 Push Jerks 400 Meter Sandbag [...]

- STRENGTH - Push Press 3 sets of 1 at 95% 15 mins - WORKOUT OF THE DAY - EMOM 16 MIN Min 1: 15 GHDSU Min 2: 6 DB Man maker Min 3: 12 [...]

- STRENGTH - Squat Clean 2 sets of 1 at 95% *15 mins - WORKOUT OF THE DAY - 3-6-9-12-15-18-21 Squat Clean Toes to Bar KBS *18 min Cap* Fitness: Barbell: 45/55 Knees to chest [...]

- SKILL - Handstand Work + Progressions 10 sec handstand + 5 kipping HSPU + 3 strict HSPU Every 90 secs for 5 sets - Workout of the Day: “Modified Kerrie” 10 Rounds for Time [...]

- STRENGTH - Deadlift One rep max *20 Min - WORKOUT OF THE DAY - 12 Min AMRAP 6 Push Jerk 9 Deadlift 12 Box Jump Fitness: Barbell: 55/75 Box: 20”/24” (step up or jump) [...]

- STRENGTH - Back Squats 2 sets of 1 at 95% 15-18 Min - WORKOUT OF THE DAY - For time: 800 M Run 150 Double Unders 30 Pull Ups *16 min cap

- SKILLS & ACCESSORIES SUNDAYS - Knee to Elbow/Toes to Bar/Toes to Rings (Kipping and Strict) Accessory: Core

- COACHES CORE FUN - Teams of 2 with Medball *8 min - WORKOUT OF THE DAY - Partner Wod For time: 80 Cal Bike 60 Front Rack Lunges 40 Synchro Partner bar facing OTB [...]

- STRENGTH - Snatch Complex Snatch Deadlift + Snatch Pull + Power Snatch + OHS Every 90 secs for 6 sets *15 mins - WORKOUT OF THE DAY - 3 x 5 MIN AMRAP -200 [...]

- STRENGTH - Bench Press 3 sets of 5 at 75% *14 min - WORKOUT OF THE DAY - EMOM 21 Min 1: 8 Front Squat Min 2: 12 Bar Facing Burpees Min 3: Russian [...]