- BIKE & RUN INTERVALS - Every 6:00 minutes x 2 sets: 30/25 Cal Echo Bike @ Fast 500 Meter Run *Should be a hard pace here. Looking for at least 1:00 of rest each [...]

- STRENGTH - Push + Pull 5 sets of: 8 DB Bench Press @ RPE 8-8.5 8 DB Deadlifts @ RPE 8.5 8 DB Bent Over Rows (4 per side) @ same weight as deadlifts [...]

- STRENGTH - Squat Clean Cycling EMOM x 6: 1. 4 TnG Squat Cleans @ RPE 7-8 2. Rest *Focus on being efficient and very technical. *Same weight all across. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - For Time: w/partner 100 Cal Echo Bike 75 Toes To Bar 100 Cal Row 75 GHD Sit-ups 100 Cal Ski Erg *TC: 30:00 *Split the work as needed. One [...]

- STRENGTH - DB Strict Press + Carries 5 sets: 10 Alternating DB Z-Press @ as heavy as possible 50’ Sandbag Carry @ heavy :15 sec Hang on Bar *Take your time - WORKOUT OF [...]

- STRENGTH - Power Snatch Cycling EMOM x 8: 1. 5 TnG Power Snatch @ RPE 7 2. Rest *Efficiency is the goal here. Get comfortable cycling barbell. - WORKOUT OF THE DAY - “Randy” [...]

- BIKE & RUN INTERVALS - Every 5:00 minutes x 3 sets: 25/20 Cal Echo Bike @ Fast 300 Meter Run *Should be a hard pace here. Looking for at least 1:00 of rest each [...]

- STRENGTH - Push + Pull 5 sets of: 9 DB Bench Press @ RPE 7-7.5 7 DB Deadlifts @ RPE 7.5 5 Strict Chin-ups *Take your time. - WORKOUT OF THE DAY - “Helena” [...]

- STRENGTH - Squat Clean Cycling EMOM x 8: 1. 5 TnG Squat Cleans @ RPE 7 2. Rest *Focus on being efficient and very technical. *Same weight all across. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - “Partner Triple 3ish” For Time: 4,000 Meter Ski Erg *switch every 500m 300 Double Unders 2 Mile Run Together *one working, one resting during ski & double unders. *Run [...]