- STRENGTH - 5 sets: 5 Strict Chin-ups 10 Bent Over Rows @ RPE 6 *w/barbell 5 Ring Rows w/pause @ chest *Take your time. [...]

- STRENGTH - Overhead Work 5 sets: 3 Snatch Grip Push Press + 7 Overhead Squats @ RPE 5 *Move the bar well. The goal [...]

- STRENGTH - Bike & Carries Intervals Every 2:00 x 5 rounds: 15/12 Cal Echo Bike 100’ DB Farmer Carries @ HEAVY *Should be a [...]

- STRENGTH - Olympic Lifting + Plyo EMOM x 10: 4 Power Clean @ RPE 5-6 6 High Box Jumps @ tall box *Different minutes. [...]

- STRENGTH - Push + Plyo 5 sets: 8 Bench Press @ RPE 6 8-12 Banded Push-ups @ use tough band *Working on some pressing [...]

Join us for a special workout of the day fundraiser supporting our very own Coach Luis. Proceeds will benefit his elbow treatment and recovery. This [...]

- STRENGTH - Pull / Holds 5 sets: 5 Strict Pull-ups 10 Bent Over Rows @ RPE 5 *w/barbell 15 Banded Rows @ tough band [...]

- STRENGTH - Overhead Work 5 sets: 4 Snatch Grip Push Press + 8 Overhead Squats @ RPE 4 *Move the bar well. The goal [...]

- BIKE & CARRIES INTERVALS - Every 3:00 x 5 rounds: 18/15 Cal Echo Bike 100’ DB Farmer Carries @ HEAVY *Should be a hard [...]

- STRENGTH - Olympic Lifting + Plyo EMOM x 10: 1. 5 Power Clean @ RPE 4-5 2. 5 High Box Jumps @ tall box [...]