- STRENGTH - Power Snatch Cycling EMOM x 10: Min 1: 7 TnG Power Snatch @ RPE 6 Min 2: Rest *Efficiency is the goal [...]

- BIKE & RUN INTERVALS - Every 4:00 minutes x 3 sets: 20/15 Cal Echo Bike @ Fast 400 Meter Run *Should be a hard [...]

- STRENGTH - Push + Pull 5 sets of: 12 DB Bench Press @ RPE 6.5-7 9 DB Deadlifts @ RPE 7 3 Strict Pull-ups [...]

- 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 [...]