- BIKE INTERVALS - Every 2:00 minutes x 5 sets: 15/12 Cal Echo Bike *Should be a hard pace here. Looking for at least 1:10 of rest each set. *F: 12/9 Cal Echo Bike - [...]

- STRENGTH - 5 sets of: 8 Bench Press @ RPE 6 *5 Chin-ups after each set. *Take your time. - WORKOUT OF THE DAY - 3 Rounds For Time: 200 Meter Run 10 DB [...]

- STRENGTH - Front Squat For Quality: 8 @ RPE 5 8 @ RPE 5 6 @ RPE 5.5 4 @ RPE 6 4 @ RPE 6 *Perform 8 DB Reverse Lunges (4 per side) [...]

- WORKOUT OF THE DAY: 24.1 - For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 [...]

- ACCESSORY WORK: LOWER - 5 sets: 5 Barbell Hip Thrusts on Bench @ moderate load 10 DB Goblet Squats @ moderate load *Rest as needed in between sets. - WORKOUT OF THE DAY - [...]

- ENDURANCE - For Time: 50/42 Cal Echo Bike *Score = time. - WORKOUT OF THE DAY - For Time: 75 Double Unders 5 Wall Walks 75 Double Unders 15 Strict HSPU 75 Double Unders [...]

- STRENGTH - Push Jerk *Work up to a heavy single. *Use racks. - WORKOUT OF THE DAY - 5 Rounds For Time: 15 Alternating DB Hang Snatch 10 Toes To Bar 15 Box Jump [...]

- STRENGTH - Back Squat *Work up to a heavy single *15:00 min *Take your time. - WORKOUT OF THE DAY - AMRAP 12: 9 Front Squats 12 Lateral Burpees Over Bar 12/15 Cal Row [...]

- WORKOUT OF THE DAY - HYROX and TURF GAMES THIS WEEKEND!!!!!! 4 Rounds For Time: (Teams of 2) 500 Meter Ski *switch every 250m 30 Toes To Bar 500 Meter Row *switch every 250m [...]

- STRENGTH - DB Bench Press + Carries 6 @ RPE 8 6 @ RPE 8 4 @ RPE 8.5 2 @ RPE 9 2 @ RPE 9 *Perform 100’ Sandbag Carry on Shoulder after [...]