Workout of the Day 10 rounds for time :30 DB deadlift :30 rest :30 DB push press :30 rest :30 DB bent over row :30 rest :30 DB front squat :30 rest  Read more

Workout of the Day 31 minutes as many rounds as possible with a partner 31 burpees 31 DU’s 31 deadlifts (#95/#65) 31 pushups 31 box jumps (24″/20″) 31 hang power cleans 31 squats 31 kettlebell swings (24kg/16kg) 31 shoulder to overhead 31 abmat situps 31 cal row 31 wall ball shots (#20/#14)Read more

Pre WOD Bench press 5 X 5 10 strict toes to bar after each set Workout of the Day For time 21-18-15-12-9-6-3 Push press (#95/#65) Abmat situps BirpeesRead more

Pre WOD 1 arm DB row 5 X 20 (10R/10L) Workout of the Day 4 rounds for time 30 wall ball shots (#20/#14) 20 overhead walking lunge steps with med ball 10 box jumps (30″/24″)Read more

Workout of the Day For time 75/50 calorie Assault bike 150 double unders 2000/1500 meter row 150 double unders 75/50 calorie Assault bikeRead more