- ENDURANCE - Bike Intervals 4 sets: 12/9 Cal Bike *Rest :45 sec in between sets. *Push the bike, and be consistent across all 4 sets. *Echo Bike preferred. - WORKOUT OF THE DAY - [...]

- STRICT GYMNASTICS - 5 x 5 of: Strict Pull-ups *10 DB Bench Press after each set. *Heavy DBs. - WORKOUT OF THE DAY - “A night with Nocco” AMRAP 7 MIN 12/15 Calorie Row [...]

- STRENGTH - Tempo Front Squat 4 x 8 @ increasing weight *Perform 12 DB Deadlifts after each set. *DBs = 70s/50s *Tempo is 20X0. - WORKOUT OF THE DAY - AMRAP in 16 minutes [...]

- WORKOUT OF THE DAY - 10 Rounds For Time: (Teams of 2) 9 Burpee Box Jump Overs (24/20) 15 Cal Ski 21 Slamball (50/30) 27 BF Sit-Ups *Split as needed. One partner working at [...]

- STRENGTH - Power Clean 1 @ 85% 1 @ 90% 1 @ Take a heavier attempt if 90% feels good. *Watch your footwork on Heavy Power Cleans. *Take your time. - WORKOUT OF THE [...]

- STRENGTH - Bench Press 2 x 1 @ 90% 1 @ 95% 1 @ Take a heavier attempt if 95% feels good. *Rest as needed in between sets. - WORKOUT OF THE DAY - [...]

- GYMNASTICS - 4 sets: Max Effort L-Sit Hold 100’ KB Farmers Carry 12 GHD Sit-ups *Use pull-up bar or parallettes. *No swinging. Heavy KBs - WORKOUT OF THE DAY - “Training Think Tank Throwdown [...]

- STRENGTH - Barbell Romanian Deadlifts 4 x 2 @ ascending load each set *Perform :30 sec Weighted Plank Hold after each set. *Do not touch the floor on these. Just to about below the [...]

- WORKOUT OF THE DAY - Strength Work up to a heavy single of: Back Squat *Goal here is finishing with something heavy for the day. Does not mean PR. *No pause today. Stay nice [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 1000 Meter Row 10 Rounds of Macho Man 800 Meter Row 8 Rounds of Macho Man 600 Meter Row 6 Rounds of Macho Man [...]