- 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” [...]

- STRICT GYMNASTICS - 5 x 6 of: Strict Dips *12 DB Bent Over Rows after each set. (6 per arm) *Heavy DBs. - WORKOUT OF THE DAY - For Time: 27-21-15-9: Ring Dips HSPU [...]

- STRENGTH - Tempo Front Squat 3 x 6 @ increasing weight *Perform 12 DB Step-ups after each set (6 per leg). *DBs = 50s/35s *Tempo is 20X0. - WORKOUT OF THE DAY - “Backsquat [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 50-75-100: Cal Bike Hang Power Snatch Overhead Squat *Split reps as needed. One partner working, one resting. *Pick a weight you can cycle for [...]

- STRENGTH - Overhead Squat 5 x 5 @ 50-55% *use racks here. *Percentage based off 1RM Snatch. - WORKOUT OF THE DAY - For Time: 200 Meter Run 12 DB Man Maker 400 Meter [...]

- STRENGTH - Strict Press 4 x 10 @ increasing weight *use racks here. - WORKOUT OF THE DAY - For Time: 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 [...]

- ENDURANCE - Bike Intervals 4 sets: 12/9 Cal Bike *Rest :45 sec in between sets. *Push the bike, and be consistent across all 4 sets. *Echo Bike preferred. - WORKOUT OF THE DAY - [...]

- STRICT GYMNASTICS - 5 x 5 of: Strict Pull-ups *10 DB Bench Press after each set. *Heavy DBs. - WORKOUT OF THE DAY - “A night with Nocco” AMRAP 7 MIN 12/15 Calorie Row [...]

- STRENGTH - Tempo Front Squat 4 x 8 @ increasing weight *Perform 12 DB Deadlifts after each set. *DBs = 70s/50s *Tempo is 20X0. - WORKOUT OF THE DAY - AMRAP in 16 minutes [...]

- WORKOUT OF THE DAY - 10 Rounds For Time: (Teams of 2) 9 Burpee Box Jump Overs (24/20) 15 Cal Ski 21 Slamball (50/30) 27 BF Sit-Ups *Split as needed. One partner working at [...]