- STRICT GYMNASTICS - 5 sets: 12 Push-ups 8 Straight Bar Dips 4 Strict Chin-ups *use thin bands as needed to achieve full range of motion. *reduce reps if you need to. - WORKOUT OF [...]

- STRENGTH - Front Squat 4 x 5 @ 73-75% of 1RM *Perform 10 Single DB Bulgarian Split Squats after each set. *5 per leg. Hold DB however you prefer. - WORKOUT OF THE DAY [...]

HAPPY HALLOWEENIE! Wear a costume if you dare! - STRENGTH - Barbell Back Rack Reverse Lunges 4 x 12 @ increasing load each set *Perform :40 sec Low Plank Hold after each set. *rest as [...]

- WORKOUT OF THE DAY - With a partner: Complete the Following in any order or set format as long as you complete the number of reps per round! “Partner Dempsey” 2 Rounds For Time: [...]

- STRENGTH - Barbell Z-Press 4 x 10 @ increasing load each set. *Perform 12 Single Arm DB Bent Over Rows after each set @ heavy load (6 per arm) *Z-Press on the floor with [...]

- WEIGHTLIFTING - Clean Build to a heavy single *Take your time here. *Looking for a full clean here. - WORKOUT OF THE DAY - For Time: 20/15 Calorie Row 30 Hang Power Cleans 20/15 [...]

- STRICT GYMNASTICS - 5 sets: 10 Straight Bar Dips 8 DB Bench Press @ challenging load 6 Wide Grip Strict Pull-ups *use thin bands as needed to achieve full range of motion. *reduce reps [...]

- STRENGTH - Front Squat 4 x 8 @ 67% of 1RM *Perform 10 Double DB Romanian Deadlifts after each set. - WORKOUT OF THE DAY - “Nautical Nancy” 5 Rounds For Time: 500 Meter [...]

- STRENGTH - Barbell Back Rack Reverse Lunges 4 x 14 @ increasing load each set *Perform 10 GHD Hip Extensions after each set. *rest as needed in between sets. *7 reps per leg. *finish [...]

- WORKOUT OF THE DAY - In Teams of 2: 250 Double Unders 50 Burpees Over KB 50 Russian KB Swings 100 Cal Bike 50 Russian KB Swings 50 Burpees Over KB 250 Double Unders [...]