- STRENGTH - Tempo Back Squat 4 x 3 @ 75% *Perform 10 DB Step-ups after each set. (5 per leg) *Tempo is 21X0. - WORKOUT OF THE DAY - EMOM 16: (40 seconds on [...]

- STRICT GYMNASTICS - 5 sets: 1 Wall Walk 2 Wall Facing HSPUs 3 Wall Facing Shoulder Taps *Rest as needed in between sets. *Use 1 mat if needed but goal is flat. - WORKOUT [...]

- STRENGTH - Deadlifts EMOM x 6: 5 Deadlifts @ 75% *rest in time remaining. Reverse grip & TnG reps ideal. - WORKOUT OF THE DAY - For Time: 10-9-8-7-6-5-4-3-2-1 of: Deadlifts (225/155) Double KB [...]

- STRENGTH - 5 sets: 5 Barbell Bench Press @ RPE 6-7 5 Strict Pull-ups *superset. *rest as needed in between sets. - WORKOUT OF THE DAY - 10 Rounds For Time: 8/10 Cal Bike [...]

Note: Murph Prep - WORKOUT OF THE DAY - “Murph Demarcation” For Time: (with a Partner, one partner works at a time) Buy-In: 1,000 Meter Row 800 Meter Run (together) 50 Pull-Ups 100 Push-Ups 150 [...]

- OLYMPIC WEIGHTLIFTING - Power Snatch + Snatch + OH Squat *Work up to: 4 x 1 @ 70% of Best Snatch - WORKOUT OF THE DAY - AMRAP 15: 3 Power Snatch 5 Muscle-Up [...]

- STRENGTH - Tempo Back Squat 5 x 3 @ 67% *Perform 10 DB Reverse Lunges after each set. (5 per leg) *Tempo is 30X0. - WORKOUT OF THE DAY - 15-12-9 of: Thrusters Burpee [...]

- STRICT GYMNASTICS - 5 Strict HSPU 5 Strict Pull-ups *Rest as needed in between sets. *Use 1 mat if needed but goal is flat. *Reduce reps if you need to, but keep the stimulus. [...]

- STRENGTH - EMOM x 7: 7 Deadlifts @ 65% *rest in time remaining. Reverse grip & TnG reps ideal. - WORKOUT OF THE DAY - “Herowod : Mr Joshua” 5 Rounds For Time: 400 [...]

- STRENGTH: UPPER - 5 sets: 10 DB Bench Press @ heavy load 3 Wall Walks *superset & use heavy DBs. *rest as needed in between sets. - WORKOUT OF THE DAY - 3 Rounds [...]