Pre WOD On a 20:00 running clock, find your heaviest 1 rep bench press Workout of the Day 12:00 AMRAP 10 Russian KB Swing (70/53)15 Sit-Ups100m RunRead more

Pre WOD 3 sets for quality 10 Sumo Squats*14 Alt. Deep Reverse Lunges**10 Segmented Sumo DL High Pull*** *Option to add KB in Sets 2 & 3**Goal is to slowly access more Range of Motion with every rep**1 Rep = 1 Sumo DL quick pause then…1 Strict High Pull Workout of the Day 4 Sets for quality 12-15 TNG Sumo Deadlifts (Athlete Choice, Moderate)16 Alt. KB Goblet Cossack Squats (Athlete Choice, Moderate)18 KB Heel Taps*2:00 Cardio of Choice** *L+R=1 Rep.**Option for Nasal Breathing Only. -Rest 1:30 b/t SetsRead more

Pre WOD On a 15:00 running clock, make 3 attempts at a heavy 10 rep thruster Workout of the Day 10:00 AMRAP 10 Toes to Bar5 Thrusters (135/95)10 down ups over barRead more

Workout of the Day For Time 24-21-18-15-12-9-6*Cal RowKettlebell Swings (53/35)** *Alt. Cals: 21-18-15-12-9-6-4 **Option for Heavier KB (American Swing) Post WOD 3 sets for quality1:00 Plank Rotations-Rest :30-1:00 Alt. Sit-Thrus -Rest 1:00 b/t Sets-Read more

Workout of the Day For Time1 Mile Run100 Box Jumps (24/20)80 Wall Balls (20/14)60 Alt. DB Suitcase Lunges (50/35) *Partition as needed to complete all the work.Read more