- STRICT GYMNASTICS - 5 sets: 10-12 Straight Bar Dips 6-8 Strict Pull-ups *use thin bands as needed to achieve full range of motion. *reduce reps if you need to. - WORKOUT OF THE DAY [...]

- STRENGTH - Front Squat 4 x 10 @ 60% of 1RM *Perform 10 DB Step-ups after each set. (5 per leg) - WORKOUT OF THE DAY - AMRAP 16 MIN 7 Thrusters 14 Lateral [...]

- STRENGTH - Barbell Back Rack Reverse Lunges 4 x 16 @ increasing load each set *Perform 12 Banded Good Mornings after each set. *rest as needed in between sets. *8 reps per leg. Finish [...]

- WORKOUT OF THE DAY - The Jackal: National Warrior Foundation Herowod For Time: *Individually complete: 1 mile Run 200 Box Step-Ups (20/15 lb, 24/20 in) 150 Ball Slams (20/15 lb) 100 Push-Ups 50 Burpees [...]

- STRENGTH - Bench Press Build to a heavy single *Have a spotter here. Be smart on your jumps and go in with a plan to get a Personal Best. - WORKOUT OF THE DAY [...]

- WEIGHTLIFTING - Clean 3 x 1 @ 85-90% *rest as needed in between sets. *all reps should be squats. *No fails here, but goal is to up each set up to 90% - WORKOUT [...]

- STRICT GYMNASTICS - 3 sets: Max Effort Strict HSPU 15 Ring Rows *use mats if necessary but goal is flat. *Rest 2:00 after each set. *If you are truly going to max effort your [...]

- STRENGTH - Conventional Grip Deadlift Build to a heavy single *Be smart on your jumps and go in with a plan to get a Personal Best. - WORKOUT OF THE DAY - For Time: [...]

- STRENGTH - Back Squat Build to a heavy single *No spotting. Be smart on your jumps and go in with a plan to get a Personal Best. - WORKOUT OF THE DAY - 5 [...]

- WORKOUT OF THE DAY - WZA Wod 4 & 5 - Teams of 2: For Time: 2000 Meter Row Immediately into… 30 DB Devil Press @ 35s/50s 8 Wall Walks 60 Box Jump Overs [...]