- STRENGTH - Sumo Deadlifts with 3 second negative 6 sets of 3 - WORKOUT OF THE DAY - Part A) With a 8 Min Cap Perform: 50 wall ball buy-in Then AMRAP 3 Deadlift [...]

- STRENGTH - Overhead Squats with 3 second pause at the bottom. 4 sets of 5. (Light) 10 min - WORKOUT OF THE DAY - 800M/1000 M Row 8 Rounds: 8 Olympic/Full Snatch 85/115 8 [...]

- STRENGTH - Overhead Squats with 3 second pause at the bottom. 4 sets of 5. (Light) 10 min - WORKOUT OF THE DAY - 800M/1000 M Row 8 Rounds: 8 Olympic/Full Snatch 85/115 8 [...]

- WORKOUT OF THE DAY - In teams of 2 partition as needed: For time: 150 Cal Bike 100 DB Hang Clean and Jerk 35/50 75 Renegade Rows with DB 100 DB Hang Clean and [...]

- STRENGTH - EMOM x 7 Power Clean with a pause at the knee + Front Squat 3 reps with 60% of your max - WORKOUT OF THE DAY - 18 MIN EMOM Odd: 2 [...]

- STRENGTH - Strict Presses Build up to a heavy set of 4. 10 Min Window. - WORKOUT OF THE DAY - 21-15-9-15-21 Box Jump 24/30” Push Press 95/135 22 Min Cap

- ACCESSORY WORK - 3 rounds : (All Movements 50 feet) Right Single Arm Kettlebell Farmer's Carry Left Single Arm Kettlebell Farmer's Carry Double Kettlebell Front Rack Walk - HERO WOD WEDNESDAY - “Tara” For [...]

- STRENGTH - Sumo Deadlifts 4 sets of 10 (light) 10 min Window - WORKOUT OF THE DAY - “DL City” 5 Min Amrap x 4 Rounds 1 Min rest between Rounds 15/12 Cal Bike [...]

- STRENGTH - Overhead Squats 5 second tempo (5 sec negative, 5 sec positive) (lightweight) 5 sets of 5. 10 Min Window. - WORKOUT OF THE DAY - “Nancy” 5 Rounds for Time 15 Overhead [...]

- WORKOUT OF THE DAY - In Teams of 2: “The Hundreds Test” *Athletes Must Complete reps of all movements in any order and can partition anyway under time cap. Strategy today is everything. Use [...]