- STRENGTH - 5 x 3 of: Bench Press @ 80% *perform 10 Ring Rows after each set. - WORKOUT OF THE DAY - 3 Rounds For Time: 18/15 Cal Row 15 Handstand Push-Ups 12 [...]

- ENDURANCE INTERVALS - 2 sets: 400 Meter Run 200 Meter Run 100 Meter Run Running Intervals *:40 sec rest in between intervals *2:00 min rest after a full set. *be aggressive here today. - [...]

- STRENGTH - Every 1:00 for 7 minutes: 1 Squat Clean *all sets @ 80% - WORKOUT OF THE DAY - For Time: 40 Box Jumps 21 Hang Power Cleans 30 Box Jump Overs 15 [...]

- STRENGTH - Back Squat 3 x 2 @ 87-90% - WORKOUT OF THE DAY - “Bergeron Beep Test” One the minute for as long as possible Each minute you must complete: 7 Thrusters 7 [...]

- WORKOUT OF THE DAY - For Time: Buy in: 100/80 Cal Bike 150 Wall Balls 120 Alternating DB Snatch 90 GHD Sit-ups 60 Single Arm DB Devil Press Buy out: 100/80 Cal Bike *TEAMS [...]

- STRENGTH - Clean Grip Deadlifts 3 x 2 @ 85% - WORKOUT OF THE DAY - 3 Rounds: 12 Deadlifts 12 Over the Bar Burpees Directly into: 2 Rounds: 9 Deadlifts 9 Over the [...]

- STRENGTH - 4 x 1 of: Push Jerk @ 85% - WORKOUT OF THE DAY - 3 Rounds For Time: 500 Meter Row 20 HSPU 10 Push Jerks *barbell is a moderate load but [...]

- MIDLINE - 3 sets of: :45 sec Max Weight Low Plank Hold 7 Candlesticks *Plank should be as heavy as possible & unbroken. - WORKOUT OF THE DAY - “Herowod: Loredo” 6 Rounds For [...]

- STRENGTH - Every 1:00 for 6 minutes: 1 Snatch + 1 OVH Squat *all sets @ 80% - WORKOUT OF THE DAY - Every 2:00 x 7 Rounds: (14:00 min) - 5 Ring Muscle [...]

- STRENGTH - Pause Front Squat 4 x 1 @ 85% *2 sec pause at the bofom of the squat. - WORKOUT OF THE DAY - Every 4:00 x 5 Rounds: 12/15 Cal Bike 12 [...]