- BIKE & RUN TEST - For Time: 25/20 Cal Echo Bike 800 Meter Run 25/20 Cal Echo Bike *Should be a hard pace here. *TC: 9:00 - WORKOUT OF THE DAY - “TRI-HARD” For [...]

- STRENGTH - Push + Pull 5 sets of: 5 DB Bench Press @ RPE 10 5 DB Deadlifts @ RPE 10 *Take your time. - WORKOUT OF THE DAY - “Michael Carroll” 12–9-6-3 of: [...]

- STRENGTH - Squat Clean Cycling EMOM x 4: 1. 3 TnG Squat Cleans @ RPE 8.5-9 2. Rest *Focus on being efficient and very technical. *Same weight all across. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - In a Team of 2: AMRAP 30: w/partner 120 Double Unders *1 Partner Hangs 1000 Meter Ski Erg *1 Partner Handstand Holds 80 Wall Ball Shots *1 Partner Hangs [...]

- STRENGTH - 5 sets: 8 Seated DB Press @ as heavy as possible 8 DB Power Cleans @ heavy *Take your time. - WORKOUT OF THE DAY - 5 Rounds For Time: 5 Bear [...]

- STRENGTH - Power Snatch Cycling EMOM x 8: 3 TnG Power Snatch @ RPE 7-8 Rest *Efficiency is the goal here. Get comfortable cycling barbell. - WORKOUT OF THE DAY - “Ingrid” 10 Rounds [...]

- BIKE & RUN INTERVALS - Every 6:00 minutes x 2 sets: 30/25 Cal Echo Bike @ Fast 500 Meter Run *Should be a hard pace here. Looking for at least 1:00 of rest each [...]

- STRENGTH - Push + Pull 5 sets of: 8 DB Bench Press @ RPE 8-8.5 8 DB Deadlifts @ RPE 8.5 8 DB Bent Over Rows (4 per side) @ same weight as deadlifts [...]

- STRENGTH - Squat Clean Cycling EMOM x 6: 1. 4 TnG Squat Cleans @ RPE 7-8 2. Rest *Focus on being efficient and very technical. *Same weight all across. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - For Time: w/partner 100 Cal Echo Bike 75 Toes To Bar 100 Cal Row 75 GHD Sit-ups 100 Cal Ski Erg *TC: 30:00 *Split the work as needed. One [...]