- STRENGTH - Deadlifts 5 sets of 3 @ RPE 7-8.5 *Take your time. - WORKOUT OF THE DAY - 21-15-9 Reps for Time of: Pull-Ups Ring Dips Back Squats Start each round with a [...]

- BIKE INTERVALS - EMOM x 6: 1. 1:00 Max Cal Echo Bike @ Hard Effort 2. Rest *Score = Total Cals in 3 sets. - WORKOUT OF THE DAY - For Time 50 Dumbbell [...]

- STRENGTH - 6 sets of: 3 Bench Press @ RPE 7-8.5 *10 Ring Rows after each set. *Take your time. - WORKOUT OF THE DAY - EMOM x 5 Rounds Perform the following for [...]

- STRENGTH - Front Squat For Quality: 5 @ RPE 6.5 4 @ RPE 7 4 @ RPE 7.5 3 @ RPE 8 3 @ RPE 8.5 *Take your time. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - AMRAP (with a Partner) in 30 minutes Partner A performs AMRAP of: 8 OHS 12 Power Snatch 6 Rope Climbs While Partner B performs: 400 meter Sandbag Run Partners [...]

- STRENGTH - Hang Power Cleans Cycling EMOM x 7: 4 Hang Power Cleans @ RPE 6.5-7.5 *Hang is @ knees *Goal here is to get comfortable cycling a moderately heavy bar. - WORKOUT OF [...]

- STRENGTH - Deadlifts 5 sets of 5 @ RPE 6-8 *Take your time. - WORKOUT OF THE DAY - “Mr Joshua” 5 Rounds for Time 400 meter Run 30 GHD Sit-Ups 15 Deadlifts (250/165 [...]

- BIKE INTERVALS - EMOM x 5: :20 seconds Max Cal Echo Bike @ Hard Effort + :40 seconds Slow Spin on Bike @ Recovery Pace *Today recovery is on Bike so we will be [...]

- STRENGTH - 6 sets of:   4 Bench Press @ RPE 6.5-8   *12 Barbell Bent Over Rows after each set. *Take your time.   - WORKOUT OF THE DAY - One time Buy [...]

- STRENGTH - Front Squat For Quality: 5 @ RPE 6 5 @ RPE 6.5 4 @ RPE 6.5 4 @ RPE 7 3 @ RPE 7.5 *Take your time. - WORKOUT OF THE DAY [...]