WORKOUT OF THE DAY Every minute, on the minute, for 6 minutes: 12 Lateral Burpee/Bar 12 OHS 115/85 Rest 2 Minutes Every minute, on the minute, for 6 minutes: 12 Lateral Burpee/Bar 12 OHS 95/65 Log your scores on Beyond the Whiteboard Don't have a BTWB WOD...

span style="color: #0685c4;">WORKOUT OF THE DAY A. Bulgarian Split Squats 4 X 5-8 Kb/Db B. "Rope-a-Dope" In Teams of 3 complete as many rounds as possible: 75 Calorie Assault Bike 60 Alternating Dumbbell Snatches (50/35) 300 Double-Unders 15 Rope Climbs (15') ____________________________________________________________ LITE N' TITE 4 Rounds For Time: 600M Run 12 High Step-ups 30/24 12...

WORKOUT OF THE DAY A. 6 ROUNDS 8 Power Cleans 135/95 200M Run *10 Min Cap B. Deadlift 5 X 8 *Start at 65% and increase as desired. ____________________________________________________________ LITE N' TITE FOR TIME: 1000M Row 30 Wall Balls 20 Walking Lunges 10 Push-ups 750M Row 30 Wall Balls 20 Walking Lunges 10 Push-ups 500M Row 30 Wall Balls 20...

WORKOUT OF THE DAY A. Bench Press 4 X 8 *Add 5-10lb more than last week (18min) B. Complete 3 Sets 10 DB Shoulder Raise 10 DB Lateral Raise 10 Reverse Flys 10 Tempo Push-ups(3 sec neg) 30 Sec Hollow Hold Finisher: 3 Sets of max rep DB Skull Crushers @ light weight...

WORKOUT OF THE DAY A. Every 90 sec for 5 sets 1 Snatch Balance + 2 OHS B. 6 minutes to work up to 70% of 1 RM Back Squat Then, Every 3 minutes for 12 minutes: 8 Back Squats at 70% / 15-20lb more than last week C. Complete as...

WORKOUT OF THE DAY A. Muscle Up Skills/Drills (10 min) Ring supports/ Transitions Swings Scaled: 10 Min AMRAP for quality 5 GHD situps 5 Rings Row AHAP 5 Ring Dips/15 Sec support hold Then, 5 min on running technique (Pose) B. “Taylor” 4 Rounds For Time: 400M Run 5 Burpee Muscle-ups/ 12 Burpee Pull-ups Log your scores on...

WORKOUT OF THE DAY A. Every 90 seconds for 11 minutes (8 sets): 1 Push Press + 1 Push Jerk + 1 Split Jerk *Build each set as desired *Goal is to start at 80% of 1 RM push press B. 15-12-9-6-3 S2OH 155/105 Lat Bar Burpees *12 Min Cap *Pick...