- STRENGTH: UPPER - Build to a 1 Bench Press @ RPE 9-10 *Take your time. - WORKOUT OF THE DAY - AMRAP 15 minutes: 8 Dumbbell Box Step-Ups 2 Strict Handstand Push-Up 8 Dumbbell [...]

- WORKOUT OF THE DAY - 16 Rounds For Time: (with a Partner) Partner A: 30 Double Unders 10 Power Snatch (115/80) 5 Overhead Squats (115/80) Partner B: Max Cal Row *Switch after every round. [...]

- OLYMPIC WEIGHTLIFTING - Clean Pull + Power Clean + Squat Clean + Jerk *Work up to: 3 x 1 @ 80% of Best CJ - WORKOUT OF THE DAY - For time: 30 Clean [...]

- STRENGTH - Tempo Back Squat 3 x 2 @ 85% *Perform 5 Explosive High Box Jumps after each set. (5 per leg) *Tempo is 20X0. - WORKOUT OF THE DAY - For Time: 9-15-21 [...]

- STRENGTH - Deadlifts EMOM x 5: 3 Deadlifts @ 85% *rest in time remaining. Reverse grip & TnG reps ideal. - WORKOUT OF THE DAY - 4 Rounds For Time: 11 Toes To Bar [...]

- 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: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats *F: [...]

- STRENGTH - 5 sets: 2 Barbell Bench Press @ RPE 8-9 12 Single DB Tricep Extensions *superset / Heavy DB. *rest as needed in between sets. - WORKOUT OF THE DAY - 3 Rounds [...]

- 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) 11 Box Jumps (30/24 in) While Partner B performs: 400 [...]

- OLYMPIC WEIGHTLIFTING - Snatch Pull + Power Snatch + Squat Snatch *Work up to: 4 x 1 @ 75% of Best Snatch - WORKOUT OF THE DAY - 8 AMRAP: 45 Double Unders 9 [...]

- STRENGTH - Tempo Back Squat 5 x 2 @ 80% *Perform 10 DB Front Foot Elevated Split Squats after each set. (5 per leg) *Tempo is 30X0. - WORKOUT OF THE DAY - For [...]