- STRICT GYMNASTICS - 4 sets: :20 sec Hollow Hold 15 Hollow Rocks 10 Strict Hanging Leg Raises *No swinging on leg raises. Keep legs [...]

- STRENGTH - Barbell Romanian Deadlifts 4 x 6 @ ascending load each set *Perform :20-:30 sec GHD Sorensen Hold after each set. *Do not [...]

- STRENGTH - Squat / Unilateral 5 sets: 3 Paused Back Squat @ ascending load each set 10 Double DB Front Foot Elevated Split Squats [...]

- WORKOUT OF THE DAY - For Time with a partner 1000 M Row 20 hang DB squat clean 20 HSPU 1000 M Row 25 [...]

*No 6:15P and 7:15P tonight due to coaches event* - STRENGTH - Power Clean 3 x 2 @ 70% 3 x 1 @ 73% *Goal [...]

- STRENGTH - Bench Press 4 x 10 @ 67% *5 Wide Grip Strict Pull-ups after each set. - WORKOUT OF THE DAY - 15-12-9-6-3: [...]

- STRICT GYMNASTICS - 4 sets: 75’ KB Farmers Carry 15 GHD Sit-ups 10 Weighted Strict Hanging Knee Raises *use DB in between your feet [...]

- STRENGTH - Barbell Romanian Deadlifts 4 x 8 @ ascending load each set *Perform 15 Banded Good Mornings after each set. *Do not touch [...]

- STRENGTH - Squat / Unilateral 5 sets: 4 Paused Back Squat @ ascending load each set 12 Double DB Reverse Lunges *6 reps per [...]

‘Paint and Wod!” Come train and paint a special wooden object of your choice during Miami Art Week + Art Basel! Friends and family welcome! [...]