- STRENGTH - Push + Pull 5 sets of: 10 DB Bench Press @ RPE 6-6.5 10 DB Deadlifts @ RPE 6-6.5 *Take your time. - WORKOUT OF THE DAY - “Damn Diane” 3 Rounds [...]

- STRENGTH - Squat Clean Cycling EMOM x 12: 1. 7 TnG Squat Cleans @ RPE 5 2. Rest *Focus on being efficient and very technical. *Same weight all across. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - “Partner Nancy” 5 RFT: (w/partner) 400 Meter Run Together 15 Synchro Overhead Squats @ 95/65 *both partners working together the whole time. *synchro @ the top of the rep. [...]

- STRENGTH - DB Strict Press + Carries 5 sets: 10 DB Z-Press @ RPE 5 100’ DB Farmer Carry @ as heavy as possible *Take your time. - WORKOUT OF THE DAY - “Fat [...]

- STRENGTH - Snatch Cycling EMOM x 10: 1. 10 TnG Power Snatch @ RPE 4 2. Rest *Efficiency is the goal here. Get comfortable cycling barbell. - WORKOUT OF THE DAY - “Amanda” 9-7-5 [...]

- BIKE INTERVALS - Every 3:00 minutes x 4 sets: 12/9 Cal Echo Bike @ SPRINT 200 Meter Run *Should be a hard pace here. Looking for at least 1:00 of rest each set. *F: [...]

- STRENGTH - Push + Pull 5 sets of: 12 DB Bench Press @ RPE 5-6 12 DB Deadlifts @ RPE 5-6 *Take your time. - WORKOUT OF THE DAY - “Linda” 10-9-8-7-6-5-4-3-2-1 Reps, For [...]

- STRENGTH - Clean Cycling   EMOM x 12:   1. 8 TnG Power Cleans @ RPE 4 2. Rest   *Focus on being efficient and very technical. *Same weight across.     - WORKOUT [...]

- WORKOUT OF THE DAY - (For Time: In Teams of 2) 800 Meter Run Together Into: 4 Rounds of: 500 Meter Ski + 500 Meter Row (both partners working at the same time) 30 [...]

- STRENGTH - Hang Power Cleans *Work up to a heavy triple. *Hang is @ knees *Goal here is to get comfortable cycling a moderately heavy bar. - WORKOUT OF THE DAY - AMRAP 14: [...]