- STRENGTH - Paused Front Squat 3 sets of 2 @ RPE 8-9 *2 second pause @ bottom - WORKOUT OF THE DAY - For Time: 15-12-9-6-3 of: Hang Power Snatch *Perform 5 Bar Muscle [...]

- ENDURANCE - Bike Intervals 3 sets: 20/15 Cal Echo Bike *Rest 1:30 in between sets. *Goal = keep RPMs above 75 for men & 62 for women. *Score = Time it takes to complete [...]

- STRENGTH - 7 sets of: 2 Push Jerk @ RPE 7-9 *Focus on driving up & fast under bar. *Take your time. - WORKOUT OF THE DAY - AMRAP 10: 5 Double KB Hang [...]

- STRENGTH - Back Squat For Quality: 1 @ RPE 7.5 1 @ RPE 7.5 1 @ RPE 8 1 @ RPE 8.5 1 @ RPE 8.5 *Take your time. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - 10 Rounds For Time: (Teams of 2) 200 Meter Run Together 20 Pull-ups 10 Power Snatch *Run Together *Pull-ups & Snatches partitioned however. *Ideally the snatch should be done [...]

- STRENGTH - DB Bench Press + Carries 9 @ RPE 7 9 @ RPE 7 6 @ RPE 7.5 3 @ RPE 8 3 @ RPE 8 *Perform 100’ S Arm KB Carry after [...]

- STRENGTH - Paused Front Squat 4 sets of 1 @ RPE 7-8.5 *2 second pause @ bottom - WORKOUT OF THE DAY - “Hansen” 5 Rounds For Time: 30 Kettlebell Swings (2/1.5 pood) 30 [...]

- CONDITIONING - Bike Intervals 3 sets: 15/12 Cal Echo Bike *Rest 1:00 in between sets. *Goal = keep RPMs well above 80 for men & 67 for women. *Score = Time it takes to [...]

- STRENGTH - 7 sets of: 3 Push Jerk @ RPE 6.5-8 *Focus on driving up & fast under bar. *Take your time. - WORKOUT OF THE DAY - 4 Rounds For Time: 10/15 Cal [...]

- STRENGTH - Back Squat For Quality: 2 @ RPE 7 2 @ RPE 7 2 @ RPE 7.5 2 @ RPE 8 2 @ RPE 8 *Take your time. - WORKOUT OF THE DAY [...]