- ACCESSORY WORK - Dumbbell Floor Presses superset with push ups. 4 sets of 10 each movement. (Dumbbells must be moderately heavy) 12 mins -WORKOUT OF THE DAY - Benchmark: “Awful Annie” *Note the RX [...]

- STRENGTH - Deadlifts with 2 sec pause at knee. 4 sets of 8 at 60%. 10 mins - WORKOUT OF THE DAY - 8 MIN AMRAP 9 Sumo deadlift high pull 85/115 12 Ring [...]

- STRENGTH - EMOM x 10 Hang Squat Clean + 2 Front Squats at 60% (Based off front squat) - WORKOUT OF THE DAY - 4 Rounds for Time: 18 Dumbbell Hang Clean and Jerk [...]

- WORKOUT OF THE DAY - 33 MIN AMRAP Relay Style in teams of 2, one partner works at a time *once an athlete begins a movement they must complete the movement before switching* 7 [...]

- STRENGTH - Squat Cleans with 2 sec pause at knee. 4 sets of 5 at 55% - WORKOUT OF THE DAY - 50-40-30-20 -Ski Cal -KBS 53/70 -Double Under Jump Rope -Rig Anchored Weighted [...]

- 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 [...]