- STREICT GYMNASTICS - 5 sets: 5 HSPU Negative @ 0:03 Eccentric 5 DB Z-Press *all for quality. Rest as needed in between sets. *There [...]

- STRENGTH - Tempo Back Squat 5 x 4 @ 60% *Perform 5 Jump Squats after each set. Goal here is to get explosive out of [...]

BOX WILL BE CLOSED! Join us for our annual TRACK DAY at Flamingo Park South Beach at 9AM! Join us for open gym tomorrow 11AM-1PM

- STRENGTH - Bench Press 5 x 6 @ 55% *10 DB Arnold Press after each set. - WORKOUT OF THE DAY - 5 x [...]

- WEIGHTLIFTING - Cleans 5 x 2 @ 50-60% *do not touch and go reps here. All for quality. *all reps should be squats. - [...]

- STRICT GYMNASTICS - 5 sets: 5 Strict Chin-ups 10-12 Banded Push-ups 50’ Heavy KB Farmers Carry *all for quality. Rest as needed in between [...]

- STRENGTH - Conventional Grip Deadlift 5 x 6 @ 55% *20 AbMat Sit-ups after each set. *Do not touch and go the reps. Reset [...]

- STRENGTH - Back Squat 5 x 5 @ 55% *Perform 12 Goblet DB Step-ups after each set. (6 per leg) - WORKOUT OF THE [...]

- WORKOUT OF THE DAY - “Partner Helen Meets Double Grace: Partner Benchmark For Time (with a Partner) 6 Rounds of: 400 Meter Run 21 [...]

- STRENGTH - Bench Press 5 x 5 @ 50% *12-15 Banded Tricep Extensions after each set. - WORKOUT OF THE DAY - For Time: [...]