Read OR Listen: Atomic Habits


Workout of the Day

A.)3 Sets:

30M DB Death March

Ring Pull Up or Strict Muscle Up

B.) For Time:

With a Partner


Calorie Row

Thrusters (75/55)

Partners work at the same time. P1 will start on rower. P2 will start with squats. After they complete the reps, they switch.



5 unbroken complex cycles per Round x 5 rounds

1 Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press


Workout of the Day

A. Deadlift: 3 x 5

B. 15 Min AMRAP  for Quality:

1 Min Ring FLR

10/S KB Side Bend (53/35)

1 Min Hollow Rock

10 Weighted V UP w/ DB (35/20)


*From the Ground*

A. Strict Press 5,

Push Press 5,

Jerk 5,


Workout of the Day

3 Sets:

Kneeling DB Push Press 8-10 (30x1) or Strict HSPU

30”/s Mixed Rack Static Hold (Front Rack + Farmers Hold)

12 Minute AMRAP

4 Bar Muscle Ups

12 DKB Alternating Strict Press (60/44)

30 Double Unders

Good Luck Athletes!

Workout of the Day

*Complete this with a partner (alternating movements) or do it as an individual!


30 Minute AMRAP

5 Deadlifts (265/205)

7 Pull Ups

9 Push Ups

This British Hero WOD is dedicated to Lcpl James Johnson (31) Royal Regiment of Scotland who died in an explosion in Afghanistan on 2008/06/28.


Workout of the Day  

5 x 3 Minute AMRAP, Rest 1 minute between sets

3 Burpee Box Jumps (20 inch)

6 ALT DB Snatches (50/35)

9 Air Squats

*Pick up where you leave off. Score is total rounds accumulated

A Little Advice...


Workout of the Day

A.) 3 Sets:

Barbell Glute Bridge 8-10 (30x2)

Tripod KB Row 8-10 (30x2)

B.) “Durante Core”

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow


1 minute Rest

Rest one minute after each round. The score will be total time it take to complete all 5 rounds including each rest period.



5 Rounds For Time

12 Deadlifts (155/105 lb)

9 Hang Power Cleans (155/105 lb)

6 Push Jerks (155/105 lb) You