- STRENGTH - Pause Bench Press 5 x 4 @ RPE 7 or 73% *Perform 8 DB Arnold Press after each set. *2 sec pause @ chest - WORKOUT OF THE DAY - EMOM 16: [...]

- STRENGTH - Upper Body Pulling 5 sets: 12 KB Gorilla Rows @ RPE 8 20 Banded Pull Aparts @ red or blue *We will progress upper body pulling over the next 6 weeks. Goal [...]

Join us for Memorial Day Murph! Official Heats 9AM & 10:30AM but jump in anytime as we will also have a rolling clock to start at your own pace through 12pm. - WORKOUT OF THE [...]

- WORKOUT OF THE DAY - “Jamie Hagiya: Workout of the Week” 30 Rounds for Time (with a Partner) 3 Bar Facing Burpees 3 Power Cleans 3 Front Squats 3 Push Jerks 3 Bar Facing [...]

- STRENGTH - Strict Press 5 x 8 @ RPE 6 or 65% *Perform 15 Banded Tricep Extensions after each set. - WORKOUT OF THE DAY - 10 Rounds For Time: 3 Devil Presses 6 [...]

- STRENGTH - Deadlifts & Carries 5 sets: 10 DB Deadlifts @ RPE 7 :20 sec GHD Hip Extension Hold 50’ DB Front Rack Carry @ same weight as DLs *Working on posterior chain + [...]

- STRENGTH - Pause Bench Press 5 x 5 @ RPE 6 or 65% *Perform 8 Strict Dips or 16 Bench Dips after each set. *2 sec pause @ chest - WORKOUT OF THE DAY [...]

- UPPER BODY PULLING - 5 sets: 10 Reverse Grip Barbell Bent Over Rows @ RPE 7 5 Banded Strict Chest To Bar Pull-ups or Banded Strict Pull-ups *We will progress upper body pulling over [...]

- STRENGTH - Pause Front Squats 5 x 4 @ RPE 6 or 65% *Perform 10 KB Russian Swings after each set. *2 sec pause @ bottom of squat. - WORKOUT OF THE DAY - [...]

- WORKOUT OF THE DAY - For Time: (with a Partner) Buy In: 100/80 Calorie Assault Bike Then, 5 Rounds of: 100’ Dumbbell Front Rack Walking Lunges (2x50/35 lb) (each partner perform 50 ft of [...]