- STRENGTH - Deadlifts + Posterior 5 sets of: 3 Barbell TnG Deadlifts @ RPE 8 4 DB Bulgarian Split Squats @ 70s/50s *Take your time. - WORKOUT OF THE DAY - EMOM 20: Min [...]

- PUSH + PULL - 4 sets: 1 Strict Press + 9 Push Press @ RPE 8.5 3-5 Strict Chin-ups *RPE based off Strict Press. Working on some pressing volume here. *Same weight all across. [...]

- PRIDE WORKOUT - “Allan Morrow” AMRAP 30 with a partner 1 mile Run (200 M Relay style alternating, partner tag in and out ) 8 Burpee Muscle-Ups 19 Jumping Lunges 94 Partner BF Sit [...]

- PUSH / HOLDS - 5 sets: 6 DB Bench Press @ RPE 8 :15-:30 sec Pull Bar Hold *Take your time. - WORKOUT OF THE DAY - 10 Rounds For Time: 25 Double Unders [...]

- STRENGTH - Back Squats EMOM x 10: 1. 3 Back Squats @ RPE 7 2. 3 Seated Box Jumps @ 30/24” *Move the bar well. The goal here is to improve squatting capacity overall. [...]

- RUNNING INTERVALS - Every 4:00 minutes x 4 sets: 400 Meter Run *Should be a hard pace here. Looking for at least :45 of rest each set. *F: 1000 Meter Bike Erg or shorter [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 4 Barbell TnG Deadlifts @ RPE 7 6 DB Bulgarian Split Squats @ 60s/45s *Take your time. - WORKOUT OF THE DAY - 3 Rounds For [...]

- STRENGTH - Push + Pull 4 sets: 2 Strict Press + 8 Push Press @ RPE 7-7.5 4 Strict Pull-ups *RPE based off Strict Press. Working on some pressing volume here. *Same weight all [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 40 Box Step Over (2x DB) 50 Hang Power Snatch 1000 Meter Ski *(switch every 250) 30 Box Step Over (2x DB) 40 Overhead [...]

- PUSH / HOLDS - 5 sets: 7 DB Bench Press @ RPE 7-7.5 :30 sec Sandbag Hold @ heavy *Take your time. - WORKOUT OF THE DAY - 5 Rounds For Time: 10 Chest [...]