- STRENGTH - Squat Clean Cycling EMOM x 8: 1. 6 TnG Squat Cleans @ RPE 6 2. Rest *Focus on being efficient and very technical. *Same weight all across. - WORKOUT OF THE DAY [...]

- STRENGTH - DB Strict Press + Carries 5 sets: 10 DB Standing Strict Press @ RPE 5-6.5 50’ DB Front Carry @ as heavy as possible 50’ DB OH Carry @ as heavy as [...]

- STRENGTH - Power Snatch Cycling EMOM x 12: 8 TnG Power Snatch @ RPE 5 Rest *Efficiency is the goal here. Get comfortable cycling barbell. - WORKOUT OF THE DAY - “Karabel” 10 Rounds [...]

- BIKE INTERVALS - Every 3:00 minutes x 5 sets: 15/12 Cal Echo Bike @ SPRINT 100 Meter Run @ SPRINT *Should be a hard pace here. Looking for at least 1:00 of rest each [...]

- 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: [...]