Tuesday Back Squat 6 x 8 Rainbows 6 x 12 Every 2:30 Minutes Deadlift 4 x 10 Straddle Ups 4 x 10-12 Every 3 Minutes Workout of The Day 5 Rounds 10 Strict Pull Ups 15 Sit Ups 20 Wall ... Read More

Monday Weighted Dips 6 x 5 Side Bends 6 x 10 Every 2:30 Minutes Flat Bench Press (Dumbbell) 5 x 10 GHD Sit Ups 5 x 15-25 Every 2 Minutes Incline Bench Press 4 x 10 Barbell Rollout 4 x ... Read More

Wednesday Incline Bench Dumbbell Press 5 x 10 Every 2 Minutes Flat Bench 5 x 8 Every 2 Minutes Weighted Dips 5 x 6 Every 2:30 Minutes Workout of The Day 7 Minute AMRAP 5 Strict Handstand Push Ups 10 ... Read More

Tuesday Power Hang Power Clean 6 x 3 Wall Walks 6 x 3 Every 2:30 Minutes Workout of The Day $$ 400 Meter Run $$ then 2 Rounds 15 Hang Power Cleans 155/105 30 Pistols 500 Meter Row then $$ ... Read More

Power and Strength Power Snatch + Overhead Squat 7 x 3 + 3 Every 2 Minutes Workout of The Day 21-15-9 Overhead Squat Toes 2 Bar Rest 1 Minute 21-15-9 Thrusters Pull Ups

Friday Strength Front Squat 6 x 5 Kneeling Ball Slam 6 x 10 Left/Right Every 2:30 Minutes Workout of The Day 8 Minute AMRAP 9 Thursters 95/65 10 Toes to Bar Rest 1 Minute 600 Meter Run then Row for ... Read More

Thursday Pendlay Row 7 x 5 GHD Sit Ups 7 x 15-25 Every 2 Minutes Single Arm Row 5 x 8 Barbell Roll Outs 5 x 12 Every 2:30 Minutes Kipping or Butterfly Pull Ups 3 x 15 Russian Twist ... Read More

Back Squat 6 x 3 Every 2 Minutes Deadlift 4 x 3 Every 3 Minutes Team Workout 3 Rounds 60 Partner Wall Balls 60 Box Jump Overs 60 Kettlebell Swings 600 Meter Row 600 Meter Run (together)

Strength Incline Dumbell Press 6 x 8 GHD Sit Ups 6 x 20-25 Every 2:30 Minutes Weighted Dips 6 x 8 Side Bends 6 x 15 Every 2:30 Minutes 1-2-3-4-5-6-7-8-9-10 Strict Pull Ups Handstand Push Ups Rest 2 Minutes 3 ... Read More

Strength Bench Press 6 x 5 L Hang 6 x 10-30 Seconds Every 2:30 Minutes Incline Bench Press 5 x 8 Side Bends 5 x 15 Every 2:30 Minutes Weighted Dips 4 x 8 GHD Sit Ups 4 x 20-25 ... Read More