- STRENGTH - Bench Press 15 mins - WORKOUT OF THE DAY - 7 MIN AMRAP 12 STRICT HSPU 8 DB Front Squat *1 MIN REST 7 MIN AMRAP 8 Kipping HSPU 12 DB Front [...]

- STRENGTH - Push Jerk One Rep Max 18 mins - WORKOUT OF THE DAY - 6 Round EMOM (18 MIN) (tabata style 40 sec on/20 sec rest) Min 1: Leg Raises off Rig with [...]

- SKILLS - Sprints 8-10 by 100m sprints 15 mins - WORKOUT OF THE DAY - Open Throwback 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters Bar Facing OTB Burpees Fitness: 35/45 Performance: 65/95 Elite: 65/95 [...]

- WORKOUT OF THE DAY - 12 min AMRAP 9 Power Snatch 12 Pull ups 50 Dubs *4 min REST* 8 min to find a One rep max Power Snatch Fitness: 35/45 Performance: 65/95 Elite: [...]

- STRENGTH - Bulgarian Squats Build up to a heavy set of 5.   - WORKOUT OF THE DAY - With a running clock until Minute 20: Round 1: 12/15 Cal Bike 18 Front Rack [...]

- WORKOUT OF THE DAY - 12 Rounds for Time with a Partner: Partner 1 16 DB Suitcase Deadlifts 16 DB Renegade Row 16 Dumbbell Clusters 50 Double Unders Partner 2 600m Run Fitness:15/20 DB [...]

- STRENGTH - Olympic Snatch One rep max 15 mins - WORKOUT OF THE DAY - 16 min AMRAP Ascending by 3… 3 Hang Power Snatch 3 Toes to Bar 3 KBS 6,9…

- STRENGTH - Push Press One rep max 18 mins - WORKOUT OF THE DAY - EMOM 6 MIN: ODD: 12/15 Cal Row EVEN: 8 Thrusters 1 min rest: EMOM 6 MIN: ODD: Row Pike [...]

- CORE WOD - 50-40-30-20 Bike Crunches 1,1,2,2..) Leg Raises Russian twists (1,1,2,2…) *8 Min cap - WORKOUT OF THE DAY - Gym Jones Benchmark Wod: “300” For time: 25 Pull ups 50 deadlifts 50 [...]

– STRENGTH – Power Clean One rep max – WORKOUT OF THE DAY – Every 2 min on the min (7 rounds) For 14 min Complete: 3 touch and go Power Cleans 6 Bar facing [...]