- STRENGTH - Barbell Z-Press 4 x 4 @ increasing load each set. *Perform 20 Banded Pull Aparts after each set @ challenging band *Z-Press [...]

- WEIGHTLIFTING - Hang Power Snatch 5 x 3 @ 67-74% of 1RM Snatch *rest as needed in between sets. *Goal is to go up [...]

- STRICT GYMNASTICS - 4 sets: 6 Weighted Push-ups 5 Ring Dips 4 Weighted Strict Chin-ups *use thin bands as needed to achieve full range [...]

- STRENGTH - Barbell Back Rack Reverse Lunges 4 x 8 @ increasing load each set *Perform 10 GHD Back Extensions after each set. *rest [...]

- STRENGTH - Front Squat 4 x 2 @ 87-90% of 1RM *Perform 12 DB Glute Bridges after each set. *Challenging DB. - WORKOUT OF [...]

- WORKOUT OF THE DAY - 10 Rounds (with a Partner): For Time: 50 Ft Dumbbell Front-Rack Walking Lunge (2xDB) 12 Dumbbell Deficit Push-Ups 18 [...]

11.11.22 Friday Veterans Day 9A, 10A, 11A only with open gym all day until 1PM! - WORKOUT OF THE DAY - “Chad” For Time 1,000 [...]

- WEIGHTLIFTING - Hang Power Snatch 5 x 5 @ 60-65% of 1RM snatch *rest as needed in between sets. - WORKOUT OF THE DAY [...]

Strict Gymnastics 5 sets: 9 DB Bench Press @ challenging load 6 Ring Dips 3 Weighted Strict Pull-ups *use thin bands as needed to achieve [...]

- STRENGTH - Front Squat 5 x 3 @ 80-85% of 1RM *Perform 12 DB Glute Bridges after each set. *Challenging DB. - WORKOUT OF [...]