- STRENGTH - Push + Plyo 5 sets: 2 Bench Press @ RPE 9 8-10 DB Push-ups *Working on some pressing volume here. *Same weight all across. - WORKOUT OF THE DAY - EMOM x [...]

- WORKOUT OF THE DAY - For Time: (Teams of 3) 1,500 Meter Ski Erg 48 Burpee Box Get-overs @ 48”/40” 48 Synchro DB Power Cleans @ 50s/35s 400 Meter Run Together 1,500 Meter Ski [...]

- PULLING / ACCESSORY - 5 sets: 5 Wide Grip Strict Pull-ups 10 Bent Over Rows @ RPE 8 *w/barbell *Take your time. - WORKOUT OF THE DAY - “Fast Break” 10 Rounds For Time: [...]

- STRENGTH - Overhead Work 5 sets: 1 Snatch Grip Push Press + 9 Overhead Squats @ RPE 5 *Move the bar well. The goal here is to improve positions & squatting capacity overall. *Use [...]

- BIKE & CARRIES INTERVALS - Every 2:00 x 5 rounds: 10/7 Cal Echo Bike @ AFAP 100’ Sandbag Bearhug Carry @ HEAVY *Should be a hard pace here. Looking for :30-:45 sec of rest [...]

- OLYMPIC LIFTING + PLYO - EMOM x 10: 3 Hang at knees Power Clean @ RPE 6.5-7.5 3 Seated High Box Jumps @ tall box *Different minutes. - WORKOUT OF THE DAY - EMOM [...]

- STRENGTH - Push + Plyo 5 sets: 4 Bench Press @ RPE 8 6-8 Close Grip Push-ups *Working on some pressing volume here. *Same weight all across. - WORKOUT OF THE DAY - For [...]

- WORKOUT OF THE DAY - 2 Rounds For Time: (Teams of 2) 60 Calorie Echo Bike 50 GHD Sit-ups 40 DB Box Step-ups @ 35s/50s 30 Handstand Push-Ups 20 Pull-Ups 10 DB Devil Press [...]

- STRENGTH - Pulling Accessory 5 sets: 5 Mixed Grip Strict Pull-ups 10 Bent Over Rows @ RPE 7 *w/barbell *Take your time. - WORKOUT OF THE DAY - EMOM 20: Min 1: Max Power [...]

- STRENGTH - Overhead Work 5 sets: 2 Snatch Grip Push Press + 8 Overhead Squats @ RPE 5 *Move the bar well. The goal here is to improve positions & squatting capacity overall. *Use [...]