- STRENGTH - Squat Clean Cycling EMOM x 8: 1. 6 TnG Squat Cleans @ RPE 6 2. Rest *Focus on being efficient and very [...]

- STRENGTH - DB Strict Press + Carries 5 sets: 10 DB Standing Strict Press @ RPE 5-6.5 50’ DB Front Carry @ as heavy [...]

- STRENGTH - Power Snatch Cycling EMOM x 12: 8 TnG Power Snatch @ RPE 5 Rest *Efficiency is the goal here. Get comfortable cycling [...]

- BIKE INTERVALS - Every 3:00 minutes x 5 sets: 15/12 Cal Echo Bike @ SPRINT 100 Meter Run @ SPRINT *Should be a hard [...]

- STRENGTH - Push + Pull 5 sets of: 10 DB Bench Press @ RPE 6-6.5 10 DB Deadlifts @ RPE 6-6.5 *Take your time. [...]

- STRENGTH - Squat Clean Cycling EMOM x 12: 1. 7 TnG Squat Cleans @ RPE 5 2. Rest *Focus on being efficient and very [...]

- WORKOUT OF THE DAY - “Partner Nancy” 5 RFT: (w/partner) 400 Meter Run Together 15 Synchro Overhead Squats @ 95/65 *both partners working together [...]

- STRENGTH - DB Strict Press + Carries 5 sets: 10 DB Z-Press @ RPE 5 100’ DB Farmer Carry @ as heavy as possible [...]

- STRENGTH - Snatch Cycling EMOM x 10: 1. 10 TnG Power Snatch @ RPE 4 2. Rest *Efficiency is the goal here. Get comfortable [...]

- BIKE INTERVALS - Every 3:00 minutes x 4 sets: 12/9 Cal Echo Bike @ SPRINT 200 Meter Run *Should be a hard pace here. [...]