- CORE WORK - 30 Flutter Kicks (1,1,2,2) 15 V-ups *Rest as needed in between sets. - WORKOUT OF THE DAY - “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats *F: [...]

- STRENGTH - 5 sets: 2 Barbell Bench Press @ RPE 8-9 12 Single DB Tricep Extensions *superset / Heavy DB. *rest as needed in between sets. - WORKOUT OF THE DAY - 3 Rounds [...]

- WORKOUT OF THE DAY - “31 Heroes” AMRAP 31: (w/Partner) Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) While Partner B performs: 400 [...]

- OLYMPIC WEIGHTLIFTING - Snatch Pull + Power Snatch + Squat Snatch *Work up to: 4 x 1 @ 75% of Best Snatch - WORKOUT OF THE DAY - 8 AMRAP: 45 Double Unders 9 [...]

- STRENGTH - Tempo Back Squat 5 x 2 @ 80% *Perform 10 DB Front Foot Elevated Split Squats after each set. (5 per leg) *Tempo is 30X0. - WORKOUT OF THE DAY - For [...]

- STRICT GYMNASTICS - 5 sets: 3 Deficit Strict HSPU 12-15 GHD Sit-ups *Rest as needed in between sets. *Deficit = 45/25 - WORKOUT OF THE DAY - For Time: 5 Rounds of: 15 Wall [...]

- STRENGTH - Deadlifts EMOM x 5: 4 Deadlifts @ 80% *rest in time remaining. Reverse grip & TnG reps ideal. - WORKOUT OF THE DAY - “Dirty Diana” For Time: 15 Calorie Echo Bike [...]

- STRENGTH - 5 sets: 3 Barbell Bench Press @ RPE 7-8 12 DB Bent Over Rows (6 per arm) *superset / Heavy DB. *rest as needed in between sets. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - For Time: (with a Partner) 100/80 Cal Bike 100’ Double KB OH Walking Lunge (each partner does 1x50 ft and switch) 50 Double KB Front Squats 100 GHD Sit-Ups [...]

- OLYMPIC WEIGHTLIFTING - Squat Clean + Front Squat + Push Press *Work up to: 3 x 1 @ 75% of Best CJ - WORKOUT OF THE DAY - AMRAP 15: 15 Box Jumps 12 [...]