- WORKOUT OF THE DAY - Teams of 2 partition as needed: AMRAP 30 10 Hang Power Snatches (95/65 lb) 20 Pull-Ups (Rx+ Alt Bar MU) 30 Alternating Back Rack Lunges (95/65 lb) 40 GHDSU [...]

- STRENGTH - EMOM X 8 Hang Power + Hang Squat Clean Increasing to a heavy set of 2 - WORKOUT OF THE DAY - 3 rounds For Time: *Ascending Weight per Round *Descending Meters [...]

- STRENGTH - Push Press 4 sets of 8 9 Min - WORKOUT OF THE DAY - 5 Rounds one minute each station Fight gone bad style 1:00 - Max Rep Push Press 55/75 1:00 [...]

- CORE WOD - 3 Round Tabata 40 seconds on: 20 seconds rest L-Sit Hold (Rig/KBS/Parelletes) Left Side Plank Holds Right Side Plank Holds - WORKOUT OF THE DAY - Hero Wod: “Styles” With a [...]

- STRENGTH - Deadlifts with 5 Second Negative 5 sets of 5 (5 second negative on the way down) 10 min Window - WORKOUT OF THE DAY - “Pyramid Diane” 21-15-9-15-21 reps of: Deadlift 155/225 [...]

- STRENGTH - Front Squats with 5 Second Tempo 4 sets of 3 (1 power clean + 3 front squats) 10 Min Window - WORKOUT OF THE DAY - AMRAP 17 MIN 5 Chest to [...]

- COACHES SUGGESTED WARM-UP - Coaches Dyno Warm-up - WORKOUT OF THE DAY - In teams of 2: 30 Min AMRAP 800m Run with mask (Option to row or ski instead) 40 Pull-Ups 30 Overhead [...]

- COACHES SUGGESTED WARM-UP - 2 mins bike then 4 rounds 20 Singles 10 Step ups 10 DB Strict Presses (light) 10 DB Suitcase Deadlifts (light) - STRENGTH - EMOM x 8: Lunges & Step [...]

- COACHES SUGGESTED WARM-UP - 2 mins row then 3 rounds 10 PVC Pass Throughs 10 PVC Good Morning + Press 10 PVC Overhead Squats 10 PVC Scotts Presses - STRENGTH - 1 Power Snatch [...]

COACHES SUGGESTED WARM-UP - 25 High Knees 25 Jumping Jacks 25 Butt Kickers - CORE WOD - 4 rounds of : 21 BF Sit Ups 15 Hollow Rocks 9 Weighted V-ups - WORKOUT OF THE [...]