- 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 [...]

- STRENGTH - EMOM x 8 3 Hang Power Snatch Work to a heavy set of 3. - WORKOUT OF THE DAY - EMOM 20 Min Odd: 12/15 Cal Bike Even: 2 reps of Snatch [...]

- STRENGTH - Push Jerk 4 sets of 6 *8 min * - WORKOUT OF THE DAY - For time: 70 CAL SKI (can sub for row ) 50 Thrusters 85/115 30 Ring or Bar [...]

- CORE WOD - 3 rounds 40 seconds on/20 sec rest Medball Plank Medball Russian Twists Medball Stir The Pot - WORKOUT OF THE DAY - Benchmark Wednesday “Kelly” Five rounds for time of: Run [...]

- STRENGTH - Heavy Single of Deadlift for the day. 5-4-3-2-1. 10 Min Window to build to a heavy single. - WORKOUT OF THE DAY - “DT" 5 Rounds: 12 Deadlifts 9 Hang Power Cleans [...]

- STRENGTH - EMOM x 7 Front Squats 5 reps every minute. To a heavy set of 5. - WORKOUT OF THE DAY - 6 MIN AMRAP 15/12 Cal Bike 12 Front Squat 55/75 12 [...]