- STRENGTH - Power Snatch + OH Squats EMOM x 10: 1. 4 Power Snatch @ RPE 6 2. 6 Overhead Squats @ RPE 6 *Move the bar well. The goal here is to improve [...]

- RUN & MIDLINE INTERVALS - Every 3:00 x 3 rounds: 400 Meter Run 15-20 GHD Sit-ups *Should be a tough run. Looking for 1:30-1:50 run. Rest should be about :45 seconds each set. *Modify [...]

- OLYMPIC LIFTING + PLYO - EMOM x 10: 1. 4 Squat Cleans @ RPE 5-6 2. 6 High Box Jump Overs @ 30”/24” *Squat Cleans = can be singles or TnG. Stay technical. - [...]

- PRESS & HOLDS - 5 sets: 10 Barbell Strict Press @ RPE 6 4 KB/DB Turkish Get-ups (2 per arm) @ tough load *Working on some pressing volume here. *Same weight all across. This [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 1K Ski Erg *switch @ 500m 100 Deadlifts @ 155/225 60 Cal Echo Bike *switch every 10 cals *Rest 2:00* 60 Cal Echo Bike [...]

- PRESS & PULL - 5 sets: 10 DB Bench Press @ RPE 5 5-10 Kipping Pull-ups *Rest 1:00 in between sets. *Modify to banded Kipping Pull-ups. Work on range of motion and volume. - [...]

- STRENGTH - Power Snatch + OH Squats EMOM x 10: 1. 5 Power Snatch @ RPE 5 2. 5 Overhead Squats @ RPE 5 *Move the bar well. The goal here is to improve [...]

- ROW/RUN & MIDLINE - Every 2:30 x 4 rounds: 20/15 Cal Row 1:00 Low Plank Hold *Should be a tough but sustainable pace here. Looking for :30-:45 of rest each set. - WORKOUT OF [...]

- OLYMPIC LIFTING - EMOM x 10: 5 Squat Cleans @ RPE 4-5 5 High Box Jump Overs @ 30”/24” *Squat Cleans = can be singles or TnG. Stay technical. - WORKOUT OF THE DAY [...]

- STRENGTH - Press & Holds 5 sets: 12 Barbell Strict Press @ RPE 5 6 KB/DB Turkish Get-ups (3 per arm) @ tough load *Working on some pressing volume here. *Same weight all across. [...]