- STRENGTH - Push 1 Strict Press @ work up to a heavy single *RPE based off Strict Press. Working on some pressing volume here. *Same weight all across. - WORKOUT OF THE DAY - [...]

Join us at Key Biscayne Crandon Park South Beach Entrance, Shelter B for Beach workout and BBQ 10AM workout 12PM BBQ. See you there! Friends and family welcome Gym will be closed today.

- PUSH / HOLDS - 5 sets: 5 DB Bench Press @ RPE 9 100’ KB Farmers Carry @ heavy *Take your time. - WORKOUT OF THE DAY - 3 Rounds For Time: 500 Meter [...]

- STRENGTH - Back Squats EMOM x 10: 1. 2 Back Squats @ RPE 8 2. Work up to a tough height Box Jump *Move the bar well. The goal here is to improve squatting [...]

- RUNNING INTERVALS - Every 2:00 minutes x 5 sets: 200 Meter Run *Should be a hard pace here. Looking for at least :45 of rest each set. *F: 500 Meter Bike Erg or shorter [...]

- 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. [...]