- STRENGTH - Pause DB Bench Press 5-4-3-2-1 @ building *Perform 12 Ring Rows after each set. *RPE 10/10. *2 sec pause @ chest. - WORKOUT OF THE DAY - Herowod “Jenny” AMRAP 20: 20 [...]

- PULLING + MIDLINE - 5 sets: 10 GHD Sit-ups :30 sec Sandbag Hold @ 150/100 or 100/50 *Perform as fast as possible. - WORKOUT OF THE DAY - 3 Rounds For Time: 100’ Front [...]

- STRENGTH - Back Squats 10 sets of: 1 Back Squat @ building *Here we can push the weights. *20:00 minutes to build. - WORKOUT OF THE DAY - AMRAP 15: 20/16 Cal Echo Bike [...]

- WORKOUT OF THE DAY - “Partner Glen” For Time: 60 Clean and Jerks (135/95 lb) 1 Mile Run 20 Rope Climbs (15 ft) 1 Mile Run 200 Burpees *TC: 45:00 *One partner works, one [...]

- STRENGTH - Z-Press 5 x 2 @ RPE 8.5 or 85% *Perform 10 Push-ups after each set. - WORKOUT OF THE DAY - AMRAP 15: 5 Wall Walks 10 Box Jump Overs (24’’/20”) 20 [...]

- STRENGTH - 10 Sets: 1 Power Clean @ building *12:00 clock to get 10 sets in. *Goal = get a heavy lift while keeping it technical. - WORKOUT OF THE DAY - EMOM 20: [...]

- STRENGTH - Pause DB Bench Press 3-3-3-3-3 @ building *Perform 5 Chin-ups after each set. *RPE 9/10. *2 sec pause @ chest. - WORKOUT OF THE DAY - HeroWod: Robert McPadden” 4 Rounds For [...]

- GYMNASTICS + PULLING MIDLINE - EMOM x 12: 1. 50’ Sandbag Carry @ 150/100 or 100/50 2. 9-12 T2B 3. 3 Sandbag Cleans @ 150/100 or 100/50 *Rest 1:30 in between sets. *Goal is [...]

- STRENGTH - Back Squats 3-3-3-2-2 @ building *Work up to a heavy double in 5 sets. - WORKOUT OF THE DAY - For Time: 24-20-16-12-8-4 of: Front Rack Lunges Hand Release Push-Ups *Perform 35 [...]

- WORKOUT OF THE DAY - Training Think Tank Throwdown Wod For Time (with a Partner): 6 Alternating Rounds of (3 each): 15 foot Handstand Walk (or 5 Wall Walk) 6 Burpee Box Jump Overs [...]