Pre WOD Strict press1×6 @ 65-70% of 2RM1×6 @ 70-75% 1×6+ @75-80% Workout of the Day For time 21-15-12-15-21Push Press (115/75)Box Jump-Overs (20)Read more

Pre WOD 5 sets for quality 3 position squat clean -above knee -below knee -floor Workout of the Day 5:00 AMRAP7 Hang Squat Cleans (135/95)100m Run-Rest 1:00-5:00 AMRAP5 Hang Squat Cleans (155/105)100m Run-Rest 1:00-5:00 AMRAPMax Hang Squat Cleans (155/105)* *Every time you drop the barperform 5 Up-Down Over the Bar.Read more

Workout of the Day For time 2 rounds40/30 Cal Row30 Back Rack Lunge (95/65)30 Sit-UpsImmediately Into…2 rounds20/15 Cal Row20 Back Rack Lunge20 Sit-UpsRead more

Pre WOD Deadlift 1×6 @ 65-70% of 2RM1×6 @ 70-75% 1x 6+ @75-80% Workout of the Day 3 rounds for quality 12/12 Staggered Stance DB Deadlift (Athlete Choice)10/10 DB Bulgarian Split Squats8/8 Slow Single Leg DB RDL:30 Max Single DB Curls -Rest as Needed between sets-Read more

Workout of the Day 3 rounds for time 30 DB curls 30 DB strict press 30 DB bent over row 30 DB hammer curls 30 DB upright rows 30 DB push press -2:00 rest between rounds- *increase DB weight each round, can not set DB’s down during roundRead more