- STRENGTH - Bench Press 15 mins - WORKOUT OF THE DAY - 7 MIN AMRAP 12 STRICT HSPU 8 DB Front Squat *1 MIN [...]

- STRENGTH - Push Jerk One Rep Max 18 mins - WORKOUT OF THE DAY - 6 Round EMOM (18 MIN) (tabata style 40 sec [...]

- SKILLS - Sprints 8-10 by 100m sprints 15 mins - WORKOUT OF THE DAY - Open Throwback 16.5 21-18-15-12-9-6-3 reps for time of: Thrusters [...]

- WORKOUT OF THE DAY - 12 min AMRAP 9 Power Snatch 12 Pull ups 50 Dubs *4 min REST* 8 min to find a [...]

- STRENGTH - Bulgarian Squats Build up to a heavy set of 5.   - WORKOUT OF THE DAY - With a running clock until [...]

- WORKOUT OF THE DAY - 12 Rounds for Time with a Partner: Partner 1 16 DB Suitcase Deadlifts 16 DB Renegade Row 16 Dumbbell [...]

- STRENGTH - Olympic Snatch One rep max 15 mins - WORKOUT OF THE DAY - 16 min AMRAP Ascending by 3… 3 Hang Power [...]

- STRENGTH - Push Press One rep max 18 mins - WORKOUT OF THE DAY - EMOM 6 MIN: ODD: 12/15 Cal Row EVEN: 8 [...]

- CORE WOD - 50-40-30-20 Bike Crunches 1,1,2,2..) Leg Raises Russian twists (1,1,2,2…) *8 Min cap - WORKOUT OF THE DAY - Gym Jones Benchmark [...]

– STRENGTH – Power Clean One rep max – WORKOUT OF THE DAY – Every 2 min on the min (7 rounds) For 14 min [...]