- UPPER: PUSH/PULL - Press & Strict Pulling 5 sets: 12 Barbell Strict Press @ RPE 5 4-8 Strict Pull-ups *Rest 1:00 in between sets. - WORKOUT OF THE DAY - "The Louie Special" For [...]

- LEG DAY - Split Squats + RDLs 5 sets: 12 Back Rack Barbell Split Squats (6 per side) @ building 10 DB RDLs @ building *Use racks for split squats. *Rest 1:00 in between [...]

- MIDLINE - 4 sets: :40-1:00 min Plank Variation 30 Medball Sit-ups :20 sec Hollow Hold / Hollow Rocks *1st set: Low Plank Hold, 2nd set: Tall Plank Hold, 3rd set: Side Plank, 4th set: [...]

- UPPER: PUSH/PULL - Row & Bench 5 sets of: 10 Barbell Bent Over Rows @ building 10-12 DB Paused Bench Press @ RPE 5 *Rest 1:00 in between sets. *2 sec pause @ chest. [...]

- STRENGTH - EMOM x 15: 1. 8-10 Front Squats @ RPE 4 2. 16 DB Farmer Reverse Lunges (8 per side) 3. Rest *Same weight all across. *Suggesting DB = 50s/35s *Start in different [...]

- WORKOUT OF THE DAY - "DIG DEEP" 3 Rounds For Time: (In Teams of 2) 40 Cal Echo Bike *split as needed 40 Chest To Bar Pull-ups *one working; one HS Hold 20 Synchro [...]

- STRENGTH: UPPER - PUSH/PULL 4 sets: 5-10 Weighted Strict Chin-ups Max Effort Strict Dips *Rest 1:30 in between sets. *Modify reps as needed but keep it strict. Use bands if necessary and choose more [...]

- STRENGTH: LOWER - Leg Day 3 sets: 3/2/1 Dead Stop Deadlifts @ RPE 8/9/10 *conventional grip 6 DB Bulgarian Split Squats @ RPE 10 (3 per side) *Hold DBs at your sides *Good setup [...]

- CORE & GRIP - 5 sets: :20 sec L-Sit Flutter Kicks on Parallettes 1:00 Max GHD Sit-ups *Rest as needed here. - WORKOUT OF THE DAY - HYROX 02.12 For Time: 1 Mile Run [...]

- STRENGTH: UPPER - 5 sets of: 3-5 DB Bench Press @ RPE 10 50’ DB Farmer Carry @ tough weight *Rest 1:30 in between sets. *Suggested Farmer weight = 100s/80s - WORKOUT OF THE [...]