- 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 [...]

- WORKOUT OF THE DAY - For Time (with a Partner) Buy in: 150 Double under buy in (both partners must complete) *one both partners complete buy in you may begin chipper; partition as needed: [...]

- STRENGTH - DB Bench Press + Carries 8 @ RPE 6.5 8 @ RPE 6.5 6 @ RPE 7 4 @ RPE 7.5 4 @ RPE 7.5 *Perform 100’ KB Mixed Grip Carry after [...]

- STRENGTH - Paused Front Squat 5 sets of 1 @ RPE 6-7.5 *2 second pause @ bottom *10 DB Bulgarian Split Squats (5 per leg) after each set. - WORKOUT OF THE DAY - [...]

- CONDITIONING - Bike Intervals EMOM x 6: 1. 1:00 min Max Cal Echo Bike 2. Rest *Goal = keep RPMs well above 70 for men & 60 for women. *Score = Total cals - [...]

- STRENGTH - 7 sets of: 1 Push Press + 1 Push Jerk @ RPE 6-7.5 *Focus on driving through legs as much as possible. *Take your time. - WORKOUT OF THE DAY - “23.3 [...]

- STRENGTH - Back Squat For Quality: 3 @ RPE 6.5 3 @ RPE 6.5 3 @ RPE 6.5 3 @ RPE 7 3 @ RPE 7 *Take your time. - WORKOUT OF THE DAY [...]

OPTIONAL HYROX PRACTICE WORKOUT FOR this SUNDAY and following 3 Sundays leading up to HYROX! Grab some friends and head over! AMRAP in 45 minutes From 0:00-15:00, AMRAP of: 20 Burpee Broad Jumps 400 meter [...]