- STRENGTH - Strict Presses 4 sets of 10 at 55% 10 mins - WORKOUT OF THE DAY - 40 DB Thrusters 35/55 10 Chest-to-Bar Pull-Ups 30 DB Thrusters 20 Chest-to-Bar Pull-Ups 20 DB Thrusters [...]

- CORE WOD - 40-30-20-10 Medball Stir The Pot Medball Russian Twists Medball Bf Sit ups 10 min cap - WORKOUT OF THE DAY - Benchmark: “Karabell” (Isabel meets Karen) 10 Rounds for Time 3 [...]

- STRENGTH - Deadlifts 4 sets of 12 at 55% 10 mins - WORKOUT OF THE DAY - 6 min AMRAP x 4 *Rest 1 min between rounds 200 M sprint (or 250 m Row/ski) [...]

- STRENGTH - Front Squats from the floor. 4 sets of 12 at 55%. 10 mins - WORKOUT OF THE DAY - 21-15-9-15-21 Squat Clean 75/105 Toes to Bar

-WORKOUT OF THE DAY - “Agent Billy Clardy” AMRAP (in a Team of 3) in 48 minutes Partner A: Run 400 meters (sub Row or Ski) Partner B performs AMRAP of: 12 Overhead Plate Alternating [...]

- STRENGTH - EMOM x 6 3 touch and go Power Snatches Build to a heavy set of 3 - WORKOUT OF THE DAY - For Time 4-6-8-10-12-14-16-18-20 Hang Power Snatch Box Jump Over 20”/24”

- STRENGTH - Push Press + Push Jerk EMOM x 8 2 Push Press + 1 Push Jerk *Build up to a heavy set 80%+ * - WORKOUT OF THE DAY - 4 Min AMRAP [...]

- ACCESSORY WORK - 3 rounds of 50 FT each arm Upside Down Kb Hold Walk Overhead Carry Kb Walk - HERO WOD - “Hansen” 5 Rounds For Time 30 Kettlebell Swings 53/70 30 Burpees [...]

- STRENGTH - EMOM x 8 Sumo Deadlifts Build up to a heavy set of 2 - WORKOUT OF THE DAY - Tabata Tuesday: 10 Rounds of 90 Sec Work 30 sec rest Alternating Movements [...]

- STRENGTH - Overhead Squats 5 sets of 5. 10 Min - WORKOUT OF THE DAY - For Time 25 Overhead Squats (95/65 lb) 50 Double-Unders 25 Handstand Push-Ups 50 Double-Unders 25 Overhead Squat (95/65 [...]