Workout of the Day Every 5:30 for 4 rounds 10 No Push-Up Renegade Row (50/35)15 DB Push Press50m DB Farmer Carry5 Rope Climbs -Rest Remainder of Time-(Score is Slowest Set) Post WOD 6 SETS:30 Max Alt. V-Ups:30 Tall Plank Hold -No Additional Rest b/t Sets-Read more

Pre WOD Back squat 1 X 5 @ 75% 1 X 3 @ 85% 1 X 1+ @ 95% *based on 90% or 1RM Workout of the Day 15:00 AMRAP 5 Pull-Ups10 Push-Ups15 Air Squats*After every Two Rounds, complete a 200m Run.Read more

Pre WOD Bench press 1 X 5 @ 75% 1 X 3 @ 85% 1 x 1+ @ 95% *based off 90% of 1RM Workout of the Day 6:00 AMRAP10 Alt. Front Rack Reverse Lunges (95/65)|8/6 Cal Bike6 Up-Downs -Rest 1:30- 6:00 AMRAP10 Bar Facing Up-Downs8/6 Cal Bike6 Alt. Front Rack Reverse Lunges (135/95)Read more

Workout of the Day 3 rounds with a partner P1: max reps of…-KBswings-pushups-bar facing burpees-situps-sumo deadlift high pull-squats P2: rest *partners swithch every minuteRead more

Pre WOD Deadlift 1 X 3 @ 70% 1 X 3 @ 80% 1 X 3 % 90% Workout of the Day For Time 35/28 Cal BikeInto…3 ROUNDS30 Box Jump Overs (24/20)10 Deadlifts (255/175)Into…35/28 Cal Bike Post WOD 2-3 sets for quality 12-15 Barbell Rollouts:45 Side Plank (R):45 Side Plank (L) -Rest As Needed b/t Sets-Read more