REST DAY! Get outside and do something fun. Or just relax! ROMWOD - aka guided stretching and mobility work - at 10am with Coach [...]

Workout 9 rounds 12/9 cal bike 5 Burpee pull ups 3 Hang squat cleans (135/95) 100m run

Strength Power snatch 3-3-2-2-1 Workout 30-20-10 Wall balls (20/14) Med ball sit ups Accessory Work 2 rounds Banded supine wall stretch - 1 min Banded [...]

Strength A1 - Incline DB Bench - neutral grip -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Single [...]

Benchmark Girl WOD "Nancy" 5 RFT 400m run 15 Overhead squats (95/65) *25 min time cap* *Compare to 9/1/21* Also, click HERE for previous times [...]

Strength Deadlift -Build to a Heavy 5, then repeat that same weight 2-3 more sets Workout For time 30-25-20-15-10 Handstand hold (sec) 15-12-9-6-3 Hang power [...]

Strength A1 - Bulgarian Split Squat - (use low boxes/45s) -3 x 8/leg A2 - KB Pullover -3 x 10 Workout 10 min AMRAP 250m [...]

REST DAY! Get outside and do something fun. Be EXTRA kind to someone today. Or just relax! Yoga at 10am. Gainz Club at 11am. [...]

Partner workout 30 Rounds 5 Handstand push ups 3 Box jumps (30/24) 1 Back squat (225/155) *P1 works while P2 rests. Complete this rotation until [...]

Strength A1 - Bench press -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - Trap-3 (Bent Over) - use [...]