- UPPER: PUSH/PULL - Row & Bench 5 sets of: 8 Barbell Bent Over Rows @ building 8-10 DB Paused Bench Press @ RPE 6 *Rest 1:00 in between sets. *2 sec pause @ chest. [...]

- LEG DAY - Strength: Front Squats EMOM x 15: 1. 6-8 Front Squats @ RPE 5 2. 16 DB Farmer Forward Lunges (8 per side) 3. Rest *Same weight all across. *Suggesting 50s/35s *Start [...]

- WORKOUT OF THE DAY - HYROX 02.23 For Time: Buy in: 1K Run Into: 30-20-10 of: Cal Row Sandbag Back Rack Squats @ light load Rest 2:00 Buy in: 1K Run Into: 21-15-9 of: [...]

- WORKOUT OF THE DAY - "Double Trouble" For Time: (Teams of 2) Buy in: 100/80 Cal Ski Erg *switch every 10 cals Into: 4 Rounds of: 50 Double Unders *both working at same time [...]

- 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 [...]