Monday Dirty Thirty then 1 Mile Run Tuesday Flat Bench Dumbbell 5 x 10 Machine Row 5 x 10 Every 2 Minutes Flat Bench Barbell 5 x 8 Single Arm Row 5 x 10/10 Every 2:30 Minutes Weighted Dips 5 ... Read More

Monday Back Squat 4 x 5 Bench Dips 4 x 15 EVery 2 Minutes Back Squat 4 x 5 French Press 4 x 15 Every 2:30 Minutes Romanian Deadlift 3 x 12 Legit Push Ups 3 x 15 Every 2 ... Read More

Monday Incline Bench Press 5 x 10 Strict Knees to Elbow (opposite) 5 x 10 Every 2:30 Minutes Weighted Dips 5 x 10 Ball Slams 5 x 5/5 Every 2:30 Workout of The Day 5 Rounds 15 Push Ups 15 ... Read More

Monday Shoulder to Overhead 5 x 6 GHD Sit Ups 5 x 15 Every 2:30 Minutes Incline Dumbell Press 5 x 10 Chin Ups 5 x 10 Every 2:30 Minutes 60 Push Ups 5 Minute Time Cap 7 Minute AMRAP ... Read More

Back Squats 6 x 8 Dumbell Bicep Curls 6 x 20 Every 2:30 Reverse Lunges 4 x 20 GHD Sit Ups 4 x 20-25 Every 2:30 Minutes 16 Minute AMRAP 30 Double Unders 15 Wallballs 20/14 30 Double Unders 15 ... Read More

Monday Overhead Squats 6 x 6 Rope Climbs 6 x 3 Every 2:30 Minutes Front Squat 3 x 6 Toes to Rings 3 x 20 Every 2:30 Minutes Workout of The Day Alternating On the Minute x 14 (7 Rounds): ... Read More

Monday Back Squat 5 x 5 Handstand Walk 5 x 18-24' Every 2:30 Minutes Front Squat 3 x 8 Rope Climbs 3 x 3 Every 3 Minutes Romanian Deadlifts 3 x 10 GHD Sit Ups 3 x 20 Workout of ... Read More

Monday Strict Handstand Push Ups 3 x Max Reps Strict Toes to Bar 3 x Max Reps Every 90 Seconds 5 x 2 Push Press + 1 Split Jerk 5 x 20-25 GHD Sit Ups Workout of The Day 3 ... Read More

Monday Back Squats Tuesday Machine Row (seated or high row) 5 x 10 GHD Sit Ups 5 x 15-20 Every 2:30 Minutes Single Arm Row 5 x 10/10 Ball Slams 5 x 5 Every 2:30 Minutes OPEN “Four by Four” ... Read More

Monday Warm Up Texas Push Ups 10-8-6-4-2 Chin Ups 10-8-6-4-2 5 Minute Time Cap Workout of The Day 3 Rounds 400 meter Run 21 Kettlebell Swings 1.5/1/0 15 Knees-to-Elbow 9 Ring Dips Incline Dumbell Press 5 x 10 Ball Slam ... Read More