Pre WOD Deadlift1×5 @ 65%*1×5 @ 75%1×5 @ 85% *Based off of 90% of Heavy 1-Rep Workout of the Day “Grace”For time30 Clean & Jerks (135/95)Read more

Pre WOD In 20:00, find your heaviest 1 rep…. Deadlift Workout of the Day On a 15:00 running clock… 5 rounds of…3 TNG Deadlifts (@80% of Heavy 1-Rep Deadlift)6 Box Jumps (30/24) -Rest 0:30 b/t SetsThen… AMRAP in Time Remaining of…15 Plate Ground to Overhead (45/25)15 Plate Hollow Body Flutter Kicks* *L + R = 1 RepRead more

Pre WOD 3 rounds of… 3/3 DB Windmills (Athlete Choice, Light)3/3 Tempo Single Arm DB Deficit Push-Ups (2121)* Workout of the Day 4 rounds for quality 4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy) -Rest as needed between sets= Then Into…4 sets for quality15 DB Floor Press (Athlete Choice, Mod-Heavy)1:00 Glute Bridge Floor Press Hold -Rest as needed between setsRead more

Workout of the Day “Hotshots 19” 6 Rounds For Time30 Air Squats19 Power Cleans (135/95 lb)7 Strict Pull-Ups400 meter RunRead more

Pre WOD In 15:00, find your heaviest 1 rep strict press Workout of the Day Every 2:30 For 6 Rounds 15 Burpee to Target*12 Push Press (115/75) -No Additional Rest between sets-*6″ Above Standing Reach(Score is Slowest Set)Read more