- STRICT GYMNASTICS - 5 sets: 10-12 Straight Bar Dips 6-8 Strict Pull-ups *use thin bands as needed to achieve full range of motion. *reduce [...]

- STRENGTH - Front Squat 4 x 10 @ 60% of 1RM *Perform 10 DB Step-ups after each set. (5 per leg) - WORKOUT OF [...]

- STRENGTH - Barbell Back Rack Reverse Lunges 4 x 16 @ increasing load each set *Perform 12 Banded Good Mornings after each set. *rest [...]

- WORKOUT OF THE DAY - The Jackal: National Warrior Foundation Herowod For Time: *Individually complete: 1 mile Run 200 Box Step-Ups (20/15 lb, 24/20 [...]

- STRENGTH - Bench Press Build to a heavy single *Have a spotter here. Be smart on your jumps and go in with a plan [...]

- WEIGHTLIFTING - Clean 3 x 1 @ 85-90% *rest as needed in between sets. *all reps should be squats. *No fails here, but goal [...]

- STRICT GYMNASTICS - 3 sets: Max Effort Strict HSPU 15 Ring Rows *use mats if necessary but goal is flat. *Rest 2:00 after each [...]

- STRENGTH - Conventional Grip Deadlift Build to a heavy single *Be smart on your jumps and go in with a plan to get a [...]

- STRENGTH - Back Squat Build to a heavy single *No spotting. Be smart on your jumps and go in with a plan to get [...]

- WORKOUT OF THE DAY - WZA Wod 4 & 5 - Teams of 2: For Time: 2000 Meter Row Immediately into… 30 DB Devil [...]