- WORKOUT OF THE DAY - For Time: (Teams of 2) 150’ DB Walking Front Rack Lunges 80 Cal Bike 50 T2B 30 DB Power Cleans 100’ DB Walking Front Rack Lunges 60 Cal Bike [...]

- STRENGTH - Overhead Squat 5 x 4 @ 65-70% *use racks here. *Percentage based off 1RM Snatch. - WORKOUT OF THE DAY - “Fancy Nancy” 5 RFT: 400 Meter Run 15 Squat Snatch *TC [...]

- STRENGTH - Strict Press 4 x 6 @ increasing weight *Perform 15 Banded Tricep Extensions after each set. *heavier than last week. - WORKOUT OF THE DAY - 3 Rounds For Time: 6 Hang [...]

- ENDURANCE - Bike Intervals 30-20-10 of: Cal Bike *Rest 1:30 min in between sets. *Echo Bike preferred. *Increasing pace as calories decrease is the goal. *Female calories = 25/15/8 - WORKOUT OF THE DAY [...]

- STRICT GYMNASTICS - 5 x 5 of: Strict HSPU *10 Barbell Bent Over Rows after each set. *Barbell = 115/80 - WORKOUT OF THE DAY - EMOM x 20: Minute 1: 12/15 Cal Ski [...]

- STRENGTH - Tempo Front Squat 4 x 5 @ increasing weight *Perform 12 DB Bulgarian Split Squats after each set (6 per leg). *DBs = 50s/35s *Tempo is 20X0. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 400 Meter Run Together 150 Double Unders 50 Wall Balls (14/20) 50 Toes To Bar 400 Meter Run Together 125 Double Unders 50 Wall [...]

- STRENGTH - Overhead Squat 5 x 5 @ 60-63% *use racks here. *Percentage based off 1RM Snatch. - WORKOUT OF THE DAY - For Time:   10 Squat Cleans @ 95/135 5 Rope Climb [...]

- STRENGTH - Strict Press 4 x 8 @ increasing weight *Perform 10 Ring Rows after each set. *use racks here. - WORKOUT OF THE DAY - AMRAP 8 MIN 8 Dumbbell Box Step-Ups 1 [...]

- ENDURANCE - Running Intervals 3 sets: 400 Meter Run *Rest 1:30 min in between sets. *Push the runs, and be consistent across all 3 sets. - WORKOUT OF THE DAY - “Assault on Flagler” [...]