- STRENGTH - Clean Pull + Power Clean + FS @ building 7 sets:   *Goal is RPE 5.5/7.5 or 55-75% *Rest 1:30 in between [...]

- STRENGTH - DB Bench Press   15-12-9-6-3 @ building *Perform 10 KB High Pulls after each set. *Moderate-Heavy loads. - HEROWOD - “Joseph Marchbanks [...]

- GYMNASTICS PULLING + MIDLINE -   5 sets: 5-10 T2B 15 GHDs   *Rest 1:30 in between sets. *Pick a rep scheme you can [...]

- STRENGTH - Back Squats   10-8-6-4-2 @ building *Perform 5 Seated Explosive Box Jumps after each set. *RPE 5.5-7.5 or 55-75% - WORKOUT OF [...]

Join us today at 10AM for our Annual Beach workout and BBQ at Crandon Park Key Biscayne. We will be providing BBQ and friends and [...]

- STRENGTH - Strict Press Work up to a heavy single for the day. - WORKOUT OF THE DAY - “Khan Porter Workout of the [...]

- STRONGMAN & CARRIES - 5 sets: :30 sec Sandbag Hold @ RPE 10 5 KB Deadlifts @ RPE 10 100’ KB Farmers Carry @ [...]

- STRENGTH - Pause Bench Press Work up to a heavy single for the day. *1 sec pause at chest. - WORKOUT OF THE DAY [...]

- UPPER BODY PULLING - 3 sets: Max Effort Strict Pull-ups or Max Effort Banded Strict Pull-ups *Rest as needed in between sets. - WORKOUT [...]

- STRENGTH - Pause Front Squats Work up to a heavy single for the day. *1 sec pause at the bottom. - WORKOUT OF THE [...]