- RUNNING INTERVALS - Every 4:00 minutes x 4 sets: 400 Meter Run *Should be a hard pace here. Looking for at least :45 of rest each set. *F: 1000 Meter Bike Erg or shorter [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 4 Barbell TnG Deadlifts @ RPE 7 6 DB Bulgarian Split Squats @ 60s/45s *Take your time. - WORKOUT OF THE DAY - 3 Rounds For [...]

- STRENGTH - Push + Pull 4 sets: 2 Strict Press + 8 Push Press @ RPE 7-7.5 4 Strict Pull-ups *RPE based off Strict Press. Working on some pressing volume here. *Same weight all [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 40 Box Step Over (2x DB) 50 Hang Power Snatch 1000 Meter Ski *(switch every 250) 30 Box Step Over (2x DB) 40 Overhead [...]

- PUSH / HOLDS - 5 sets: 7 DB Bench Press @ RPE 7-7.5 :30 sec Sandbag Hold @ heavy *Take your time. - WORKOUT OF THE DAY - 5 Rounds For Time: 10 Chest [...]

- STRENGTH - Back Squats EMOM x 10: 1. 4 Back Squats @ RPE 6 2. 4 Seated Box Jumps @ 24/20” *Move the bar well. The goal here is to improve squatting capacity overall. [...]

- RUNNING INTERVALS - Every 6:00 minutes x 2 sets: 1,200 Meter Run *Should be a moderately hard pace here. Looking for at least :45 of rest each set. *F: 2000 Meter Bike Erg or [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 6 Barbell TnG Deadlifts @ RPE 6 8 DB Bulgarian Split Squats @ 50s/35s *Take your time. Workout of the - WORKOUT OF THE DAY - [...]

- PUSH + PULL - 5 sets: 3 Strict Press + 7 Push Press @ RPE 6.5 8 Ring Rows w/pause at chest @ heavy *RPE based off Strict Press. Working on some pressing volume [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) Buy in: 1,600 Meter Run Then: 4 Rounds of: 15 Box Jumps @ 30”/24” *switch as needed 12 Synchro Deadlifts @ 135/95 9 Synchro [...]