- STRENGTH - Squat / Unilateral   5 sets:   1 Paused Back Squat @ ascending load each set 10 Double DB Forward Lunges   *5 reps per leg. Use heavy DBs. *1 sec pause [...]

- WORKOUT OF THE DAY - “12 Days of Christmas” 1 Overhead Squat (165/115) 2 Squat Snatch (165/115) 3 DB Devil Press *2 DBs (50s/35s) 4 DB Thrusters *2 DBs (50s/35s) 5 Burpees 6 Kettlebell [...]

- STRENGTH - Power Clean 2 x 1 @ 78% 1 x 1 @ 80-82% *Goal is to be as technical as possible on these. *Take your time. - WORKOUT OF THE DAY - “Holleyman” [...]

- STRENGTH - Bench Press 2 x 6 @ 78% 2 x 4 @ 82% *5 Barbell Pendlay Rows after each set. *Go up in weight each set on Pendlay Rows. - WORKOUT OF THE [...]

  - STRICT GYMNASTICS -   4 sets:   :45 sec KB Farmers Hold :15 sec L-Sit Hold on Bar 5 Strict T2B   *No swinging. Heavy KBs.   - WORKOUT OF THE DAY - [...]

- STRENGTH - Barbell Romanian Deadlifts 4 x 4 @ ascending load each set *Perform 9-12 GHD Hip Extensions after each set. *Do not touch the floor on these. Just to about below the knee. [...]

- STRENGTH - Squat / Unilateral 5 sets: 2 Paused Back Squat @ ascending load each set 8 Double DB Step-ups *4 reps per leg. Use heavy DBs. *1 sec pause at the bottom of [...]

*Join us 8pm onward for our Annual Holiday Party! 667 NE 69 Street Miami Florida 33138 Friends and family are welcome!* - WORKOUT OF THE DAY - For Time: Teams of 2 60 Walking Suitcase [...]

- STRENGTH - Power Clean 3 x 1 @ 75% 2 x 1 @ 80% *Goal is to be as technical as possible on these. - WORKOUT OF THE DAY - For Time: 45 Power [...]

- STRENGTH - Bench Press 2 x 8 @ 73% 2 x 6 @ 76% *10 KB Gorilla Rows after each set. *5 per arm. Heavy KBs - WORKOUT OF THE DAY - 4 Rounds [...]