- 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 [...]

- WORKOUT OF THE DAY - For Time: w/Partner 1 Mile Run Together 30 Squat Cleans @ 135/95 40 Burpee Box Jump Overs 30 Squat Cleans @ 135/95 1 Mile Run Together *Box: 24”/20” *TC: [...]

- STRENGTH - Hang Power Clean Cycling EMOM x 8: 5 Hang Power Cleans @ RPE 5.5-6 *Hang is @ knees *Goal here is to get comfortable cycling a moderately heavy bar. - WORKOUT OF [...]

- STRENGTH - Deadlifts 5 sets of 6 @ RPE 6-7.5 *Take your time. - WORKOUT OF THE DAY - For Time: 18-12-6 of: Deadlifts (315/225 lb) Box Jumps (30/24 in) *Deadlifts today are meant [...]

- BIKE INTERVALS - Every 1:30 minute x 5 sets: 10/7 Cal Echo Bike @ SPRINT *Goal = Hard effort I can recover from so I can come back and hit again. Consistency *Time Goal [...]

- STRENGTH - 5 sets of: 5 Bench Press @ RPE 6.5-7.5 *10 DB Bent Over Rows (5 per side) after each set. *Take your time. - WORKOUT OF THE DAY - For Time: 5 [...]

- STRENGTH - Front Squat For Quality: 7 @ RPE 5.5 5 @ RPE 6 5 @ RPE 6.5 3 @ RPE 7 3 @ RPE 7 *Perform 5 High Box Jumps @ 30”/24” after [...]