- CORE WORK - 30 Flutter Kicks (1,1,2,2) 15 V-ups *Rest as needed in between sets. - WORKOUT OF THE DAY - “Angie” For Time: [...]

- STRENGTH - 5 sets: 2 Barbell Bench Press @ RPE 8-9 12 Single DB Tricep Extensions *superset / Heavy DB. *rest as needed in [...]

- WORKOUT OF THE DAY - “31 Heroes” AMRAP 31: (w/Partner) Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) [...]

- OLYMPIC WEIGHTLIFTING - Snatch Pull + Power Snatch + Squat Snatch *Work up to: 4 x 1 @ 75% of Best Snatch - WORKOUT [...]

- STRENGTH - Tempo Back Squat 5 x 2 @ 80% *Perform 10 DB Front Foot Elevated Split Squats after each set. (5 per leg) [...]

- STRICT GYMNASTICS - 5 sets: 3 Deficit Strict HSPU 12-15 GHD Sit-ups *Rest as needed in between sets. *Deficit = 45/25 - WORKOUT OF [...]

- STRENGTH - Deadlifts EMOM x 5: 4 Deadlifts @ 80% *rest in time remaining. Reverse grip & TnG reps ideal. - WORKOUT OF THE [...]

- STRENGTH - 5 sets: 3 Barbell Bench Press @ RPE 7-8 12 DB Bent Over Rows (6 per arm) *superset / Heavy DB. *rest [...]

- WORKOUT OF THE DAY - For Time: (with a Partner) 100/80 Cal Bike 100’ Double KB OH Walking Lunge (each partner does 1x50 ft [...]

- OLYMPIC WEIGHTLIFTING - Squat Clean + Front Squat + Push Press *Work up to: 3 x 1 @ 75% of Best CJ - WORKOUT [...]