- STRENGTH - Front Rack Forward Lunges Build to a heavy lunge for 2 - WORKOUT OF THE DAY - 24-18-12-6 of: Calorie Bike Double DB Squat Cleans *DB weight should be challenging today* Fitness: [...]

- WORKOUT OF THE DAY - In Teams of 2 complete the following: Buy in 400 M run together with Med Ball (switch MB as needed) P1: 400 M Run with Medball P2: Max Reps [...]

- ACCESSORY STRENGTH - Weighted Good Morning & Back Ext. 4 sets of 8 each. - WORKOUT OF THE DAY - For Time: 15 Deadlifts 50 Double Unders 15 HSPU 50 Double Unders 15 Deadlift [...]

- STRENGTH - Push Jerk 3 sets of 1 Heavy Single - WORKOUT OF THE DAY - EMOM 18 Min 1: 200 M Sprint Min 2: 12 GHD Sit-ups Min 3: 3 STOH Fitness: Knee [...]

- HERO WOD - “Hunter 7” 5 Rounds: 13/10 Calorie Assault Bike 7 Power Cleans 125/185 11 Bar Facing Burpees Fitness: 55/75 Performance: 125/185 Elite: 125/185 (AFAP!) *Time cap for each round: 5 minutes. *Aim [...]

- STRENGTH - Bench Press 1 RM - WORKOUT OF THE DAY - AMRAP 7 *Ascending by 2 each round 2 Pull-ups 2 Box Jump Overs @ 20/24 *2 min rest AMRAP 7 *Ascending by [...]

- STRENGTH - Overhead Squat Build to a heavy single *use racks! - WORKOUT OF THE DAY - “Nancy’s Monday” 5 Rounds For Time: 15 SA DB OHS (alternate as needed) 400 Meter Row Fitness: [...]

“Pre Holiday Party Partner Jam” See you all tonight 8pm -5am Friends and fam welcome! - WORKOUT OF THE DAY - For Time: Teams of 2: 50 Pull ups 1000 Meter Run 50 Deadlifts 1,000 [...]

- STRENGTH - Push Press 3 sets of 1 at 90% - WORKOUT OF THE DAY - Fight Gone Friday 4 Rounds: Min 1: Single Arm DB Devil Press Min 2: Cal Ski Min 3: [...]

- STRENGTH ACCESSORY - 4 x 10 of: DB Glute Bridges DB Bulgarian Split Squats (5 per leg) - WORKOUT OF THE DAY - 10-9-8-7-6-5-4-3-2-1 of: Back Rack Lunges (1L,1R=1 rep) Muscle Ups Fitness: Ring [...]