- STRENGTH - Every 30 secs for 5 mins 1 Power clean + 1 front squat at 60% Workout of the Day - WORKOUT OF THE DAY - 17 Min AMRAP 3…Squat Cleans 33 Double [...]

- STRENGTH - Push Press 4 sets of 8 at 60% Superset with 15-20 banded tricep extensions - WORKOUT OF THE DAY - 5 Rounds for time 15 GHDSU 12 Alternating KB Snatch 6 BB [...]

- SKILLS/ENDURANCE - Running Intervals 4 rounds Every 3 mins 400m run - WORKOUT OF THE DAY - Cindy on the Run For Time 300 meter Run 5 Rounds of Cindy* 300 meter Run 4 [...]

- STRENGTH - EMOM x 4 Rest 1 Min EMOM x 4 6 back Squats at 65% Workout of the Day 9-12-15-18-21 Burpee Box Jump Over DB Thrusters Fitness: 20/24” Step over, 15/25 Performance:20/24”, 35/50 [...]

- STRENGTH - Deadlifts 4 sets of 5 at 70% Superset with 10 Dumbbell bent over rows (5 per arm)   - WORKOUT OF THE DAY - 3 rounds for time 600 M Row 24 [...]

- WORKOUT OF THE DAY - With a Running Clock in teams of 2 complete the following: Round 1: 0:00-5:00 AMRAP Sandbag on shoulder lunges in place *Switch as needed 5:00-10:00 AMRAP Sandbag Sprints 200 [...]

- STRENGTH - Every 30 secs for 5 mins Power Snatch + Overhead Squat at 60% - WORKOUT OF THE DAY - 8 Min AMRAP 9/12 Cal Ski 9 OHS *2 min rest* 8 Min [...]

- STRENGTH - EMOM x 6 8 front Squats at 60% - WORKOUT OF THE DAY - 5 Rounds EMOM Min 1: 2 Rope Climb Min 2:100 M Sprint Min 3: 12 Back Squat Min [...]

- ACCESSORY WORK - 4 Sets 6 Weighted Push-Ups 10 Double Biceps Curls 20 Banded Tricep Extensions - WORKOUT OF THE DAY - 20.1 Open Throwback 10 Rounds for Time 8 Ground-to-Overheads Anyway 10 Bar [...]

- STRENGTH - Strict Press 5 sets of 8 at 60% Superset with 20 band pull aparts   - WORKOUT OF THE DAY - AMRAP 20 min 50 Double Unders 40 Single Arm DB C&J [...]