- STRENGTH - Strict Press 3 x 2 @ increasing weight *Perform 16 DB Alternating Bicep Curls *use racks here. - WORKOUT OF THE DAY - For Time: 70/60 Calorie Row 60 Wall Ball Shots [...]

- ENDURANCE - Bike Test 50/40 Calorie Echo Bike For Time: *Go hard here. - WORKOUT OF THE DAY - Hero Wod: “Scott Neumann” 2 Rounds For Time: 400 Meter Run 20 Kettlebell Swings (53/35 [...]

- STRICT GYMNASTICS - 4 x 6 of: Strict Dips *15 Push-ups after each set. - WORKOUT OF THE DAY - AMRAP 7 50 Double Unders 15 Ring Dips 9 Double DB Hang Clean and [...]

- STRENGTH - Front Squat 3 x 2 @ increasing weight - WORKOUT OF THE DAY - 4 Rounds For Time: 21 Box Jumps @ 24”/20” 15 Front Squats 9 Shoulder To Overhead *Round 1: [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 200m Run 100 DB Alt Arm Snatch 400m Run 80 Push-ups 600m Run 60 DB Single Arm Thrusters 800m Run 40 DB Single Arm [...]

- STRENGTH - Overhead Squat 3 x 3 @ 77-80% *use racks here. *Percentage based off 1RM Snatch. - WORKOUT OF THE DAY - 5 Rounds for Time: 21 KB Swings 15 Box Jump Overs [...]

- STRENGTH - Strict Press 3 x 5 @ increasing weight *Perform 12 KB Gorilla Rows after each set. *heavier than last week. *use racks here. - WORKOUT OF THE DAY - AMRAP 5 MIN [...]

- BIKE INTERVALS - 21-15-9 of: Cal Bike *Rest 1:30 min in between sets. *Echo Bike preferred. *Increasing pace as calories decrease is the goal. *Female calories = 18/12/6 - WORKOUT OF THE DAY - [...]

- STRICT GYMNASTICS - 5 x 5 of: Wide Grip Strict Pull-ups *12 Hand Release Push-ups after each set. - WORKOUT OF THE DAY - Open 21.1 
For Time: 1-3-6-9-15-21 Wall Walks 10-30-60-90-150-210 Double-Unders Time [...]

- STRENGTH - Front Squat 4 x 4 @ increasing weight *Perform 12 DB Reverse Lunges after each set (6 per leg). *DBs = 50s/35s - WORKOUT OF THE DAY - For Time: 3 Rounds: [...]