- STRENGTH - 5 sets: 8 Back Squats @ RPE 6 4 Seated Box Jumps @ tough height *Rest 1:30-2:00 in between sets. *Should not be heavy. Smooth on the bar. Working on high volume [...]

- HYROX 13 - 3 Rounds For Time: 1,000 Meter Run 20 Burpee Broad Jumps 30 Wall Balls 40 Sandbag Walking Lunges *TC: 35:00

- WORKOUT OF THE DAY - For Time: (Teams of 2) 120 Cal Echo Bike *switch every 10 cals 120 Wall Balls @ 20/14 *one works; one hangs 120 Cal Row *switch every 10 cals [...]

- STRICT DIPS & STRICT PULL-UPS - 5 sets: 5-10 Strict Dips 5-10 Strict Pull-ups *Rest 1:30 in between sets. *Modify reps as needed but keep it strict. Use bands if necessary and choose more [...]

- STRENGTH - Dead Stop Deadlifts & Bulgarian Split Squats 5 sets: 6 Dead Stop Deadlifts @ RPE 5 *conventional grip 10 DB Bulgarian Split Squats @ RPE 5 (5 per side) *Hold DBs at [...]

- STRENGTH - Back Squats & Plyos 5 sets: 10 Back Squats @ RPE 5 5 Seated Box Jumps @ tough height *Rest 1:30-2:00 in between sets. - WORKOUT OF THE DAY - 100 Double [...]

- WORKOUT OF THE DAY - 2 Rounds For Time: Teams of 2 50 Synchro Alternating DB Snatch @ 50/35 1,000 Meter Ski Erg *switch as needed. 40 Synchro Alternating DB Hang Clean and Jerk [...]

- STRENGTH - EMOM 10: 1 Power Clean @ building to RPE 7-8.5 - WORKOUT OF THE DAY - Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 [...]

- STRENGTH - 5-4-3-2-1 of: Deadlifts @ building *Perform 10 KB Goblet Step up after each set. *Ascending on Deadlifts, keep it light today RPE 5-6. - WORKOUT OF THE DAY - 5 Rounds For [...]

Regular hours resume Thursday, December 26th. Happy Holidays!