- STRENGTH - Overhead Squat 3 x 3 @ 77-80% *use racks here. *Percentage based off 1RM Snatch. - WORKOUT OF THE DAY - 5 Rounds for Time: 21 KB Swings 15 Box Jump Overs [...]

- STRENGTH - Strict Press 3 x 5 @ increasing weight *Perform 12 KB Gorilla Rows after each set. *heavier than last week. *use racks here. - WORKOUT OF THE DAY - AMRAP 5 MIN [...]

- BIKE INTERVALS - 21-15-9 of: Cal Bike *Rest 1:30 min in between sets. *Echo Bike preferred. *Increasing pace as calories decrease is the goal. *Female calories = 18/12/6 - WORKOUT OF THE DAY - [...]

- STRICT GYMNASTICS - 5 x 5 of: Wide Grip Strict Pull-ups *12 Hand Release Push-ups after each set. - WORKOUT OF THE DAY - Open 21.1 
For Time: 1-3-6-9-15-21 Wall Walks 10-30-60-90-150-210 Double-Unders Time [...]

- STRENGTH - Front Squat 4 x 4 @ increasing weight *Perform 12 DB Reverse Lunges after each set (6 per leg). *DBs = 50s/35s - WORKOUT OF THE DAY - For Time: 3 Rounds: [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 150’ DB Walking Front Rack Lunges 80 Cal Bike 50 T2B 30 DB Power Cleans 100’ DB Walking Front Rack Lunges 60 Cal Bike [...]

- STRENGTH - Overhead Squat 5 x 4 @ 65-70% *use racks here. *Percentage based off 1RM Snatch. - WORKOUT OF THE DAY - “Fancy Nancy” 5 RFT: 400 Meter Run 15 Squat Snatch *TC [...]

- STRENGTH - Strict Press 4 x 6 @ increasing weight *Perform 15 Banded Tricep Extensions after each set. *heavier than last week. - WORKOUT OF THE DAY - 3 Rounds For Time: 6 Hang [...]

- ENDURANCE - Bike Intervals 30-20-10 of: Cal Bike *Rest 1:30 min in between sets. *Echo Bike preferred. *Increasing pace as calories decrease is the goal. *Female calories = 25/15/8 - WORKOUT OF THE DAY [...]

- STRICT GYMNASTICS - 5 x 5 of: Strict HSPU *10 Barbell Bent Over Rows after each set. *Barbell = 115/80 - WORKOUT OF THE DAY - EMOM x 20: Minute 1: 12/15 Cal Ski [...]