- STRENGTH - Snatch Cycling EMOM x 10: 1. 10 TnG Power Snatch @ RPE 4 2. Rest *Efficiency is the goal here. Get comfortable cycling barbell. - WORKOUT OF THE DAY - “Amanda” 9-7-5 [...]

- BIKE INTERVALS - Every 3:00 minutes x 4 sets: 12/9 Cal Echo Bike @ SPRINT 200 Meter Run *Should be a hard pace here. Looking for at least 1:00 of rest each set. *F: [...]

- STRENGTH - Push + Pull 5 sets of: 12 DB Bench Press @ RPE 5-6 12 DB Deadlifts @ RPE 5-6 *Take your time. - WORKOUT OF THE DAY - “Linda” 10-9-8-7-6-5-4-3-2-1 Reps, For [...]

- STRENGTH - Clean Cycling   EMOM x 12:   1. 8 TnG Power Cleans @ RPE 4 2. Rest   *Focus on being efficient and very technical. *Same weight across.     - WORKOUT [...]

- WORKOUT OF THE DAY - (For Time: In Teams of 2) 800 Meter Run Together Into: 4 Rounds of: 500 Meter Ski + 500 Meter Row (both partners working at the same time) 30 [...]

- STRENGTH - Hang Power Cleans *Work up to a heavy triple. *Hang is @ knees *Goal here is to get comfortable cycling a moderately heavy bar. - WORKOUT OF THE DAY - AMRAP 14: [...]

- STRENGTH - Deadlifts Work up to a heavy double. *TnG or resetting is allowed. *Take your time. - WORKOUT OF THE DAY - “Adderall” -Courtesy of Ben B Comptrain From 0:00-10:00: 1 mile Run [...]

- BIKE INTERVALS - For Time: 30/25 Cal Echo Bike @ SPRINT / ALL OUT *Should be HARD. *Score is time. - WORKOUT OF THE DAY - Benchmark: “GI Jane" For Time: 100 Burpee Pull-ups [...]

- STRENGTH - Bench Press *Work up to a heavy double. *Take your time. *Use racks. - WORKOUT OF THE DAY - 4 Rounds For Time: 5 Squat Cleans 15 Box Jumps 50 Double Unders [...]

- STRENGTH - Front Squat *Work up to a heavy triple. *18:00 min *Take your time. - WORKOUT OF THE DAY - For Time: 30 DB Front Rack Lunges 30 Cal Row 30 HSPU 20 [...]