- STRENGTH - Upper Body Pulling 5 sets: 14 Single Arm DB Bent Over Rows @ RPE 10 4 Wide Grip Strict Pull-ups or 6 Banded Wide Grip Strict Pull-ups *We will progress upper body [...]

- STRENGTH - Pause Front Squats 5 x 2 @ RPE 8 or 80% *Work up to a High Box Jump in between sets. *Each set add more height to the box. *1 sec pause [...]

- WORKOUT OF THE DAY - 400 Meter Sandbag Run 80 Alternating DB Snatch 400 Meter Sandbag Run 100 Sandbag Squats 400 Meter Sandbag Run 100 Sandbag Walking Lunges 400 Meter Sandbag Run 80 Alternating [...]

- STRENGTH - Strict Press 5 x 6 @ RPE 7 or 73% *Perform 10 Push-ups w/pause at floor after each set. - WORKOUT OF THE DAY - For Time: 15-12-9-6-3 of: Hang Squat Cleans [...]

- STRENGTH - Deadlifts & Carries 5 sets: 8 DB Deadlifts @ RPE 8 50’ Single DB Overhead Carry *Working on posterior chain + midline & shoulder stability *Rest 1:30 in between sets. - WORKOUT [...]

- STRENGTH - Pause Bench Press 5 x 4 @ RPE 7 or 73% *Perform 8 DB Arnold Press after each set. *2 sec pause @ chest - WORKOUT OF THE DAY - EMOM 16: [...]

- STRENGTH - Upper Body Pulling 5 sets: 12 KB Gorilla Rows @ RPE 8 20 Banded Pull Aparts @ red or blue *We will progress upper body pulling over the next 6 weeks. Goal [...]

Join us for Memorial Day Murph! Official Heats 9AM & 10:30AM but jump in anytime as we will also have a rolling clock to start at your own pace through 12pm. - WORKOUT OF THE [...]

- WORKOUT OF THE DAY - “Jamie Hagiya: Workout of the Week” 30 Rounds for Time (with a Partner) 3 Bar Facing Burpees 3 Power Cleans 3 Front Squats 3 Push Jerks 3 Bar Facing [...]

- STRENGTH - Strict Press 5 x 8 @ RPE 6 or 65% *Perform 15 Banded Tricep Extensions after each set. - WORKOUT OF THE DAY - 10 Rounds For Time: 3 Devil Presses 6 [...]