Monday, December 1st- Hinge/Single Leg A1. Deadlift 7x2 *compare to 11/10/25 A2. Elevator Pull-ups 7x2 B1. Suitcase BSS 4x5/leg B2....

Monday, November 17th- Overhead A1. Dual DB Push Press + Overhead Hold 5x8 (5 sec hold) A2. Strict T2B 5x8 B. 30 on, 30 off, 4x: Double...

Monday, November 10th- Hinge/Single Leg A1. Deadlift 5x3 *compare to 10/22/25 A2. Tempo Pull-ups 5x3 @51x2 B1. Back Rack Reverse Lunges 3x8/leg B2. Ab wheel 3x10 Tuesday, November 11th 6am-12pm: Open Gym 12pm: PUMP A1. Strict Press 5x3 A2. Seated Rear Delt Flies 5x12 A3. Plank-ups 5x10 (5/side, alternating) B1. Diamond Push-ups 3x12 B2. Ring Rows 3x12 C. 5x: 30 sec BB curl hold 30 sec BB curls 30 sec rest 30 sec LA kickbacks 30 sec RA kickbacks 30 sec rest D. Farmer’s Walk: 3

Monday, November 3rd- Endurance 5x 3 min AMRAP: 5 burpees to a plate 10 plate G2O 10 plate OH reverse lunges *2 min rest *pick up where...

Monday, October 27th- Back Squat Cycle Day 32 A. Back Squat *compare to 10/17/25 B. 12 min AMRAP: 10 box jumps 10 dual db squats 10...

Monday, October 20th- Overhead A. Push Press 5x3 *compare to 10/1/25 B. 4 RFT: 10 Devil’s press (5/arm, alternating) 10 ring rows 10...

Monday, October 13th- Hinge/Single Leg A. Muscle Clean + Front Squat 5x (1+1) B1. Clean Pull + Clean 5x (2+1) B2. Tempo Pull-ups 5x3...

Monday, October 6th- Endurance 3 RFT: Run a lap 10 pull-ups 20 db snatch (10/arm, alternating) 30 box jumps Tuesday, October 7th...

Monday, September 29th- Back Squat Cycle Day 29 A. Back Squat *compare to 9/19/25 B. 500m row TEST Tuesday, September 30th 6am-12pm: Open...

Monday, September 22nd- Overhead A1. Dual DB Seated Press 3x12 A2. Seated Lateral Raise 3x12 A3. Seated Rear Delt Flies 3x12 B. 5 RFT: 5...

Monday, September 15th- Hinge/Single Leg A1. Deadlift 5x5 *compare to 8/25/25 A2. Tempo Pull-ups 5x3 @51x2 B1. Suitcase BSS 3x8/leg B2....

Monday, September 8th- Endurance 3 Rounds With A Partner: Run a lap carrying MB (together) 30 slam balls 50 plate G2O 70 box jumps...

Monday, September 1st STUDIO IS CLOSED TODAY, GET SOME REST! Tuesday, September 2nd 6am-12pm: Open Gym 12pm: PUMP A1. Barbell Bench Press...

Monday, August 25th- Hinge/Single Leg A1. Deadlift 5x5 *8/6/25 A2. Weighted Pull-ups 5x3 B1. Suitcase step-up to balance 3x8/leg B2....

Monday, August 18th- Endurance For Time: 1 mile run 100 Russian kb swings 75 sit-ups 50 burpee box jumps 25 ring rows Tuesday, August...

Monday, August 11th- Back Squat Cycle Day 24 A. Back Squat 5x5 or 5x3 *compare to 8/1/25 B. 12 min AMRAP: 3 pull-ups 6 suitcase reverse...

Monday, August 4th- Overhead A. Push Jerk 7x2 *7/16/25 B. 10 min AMRAP: 1-2-3… LA kb snatch RA kb snatch Burpees Tuesday, August 5th...

Monday, July 28th- Hinge/Single Leg A1. Clean 5x3 A2. Elevator Pull-ups 5x4 B1. DB front rack step-up to balance 3x8/leg B2. Copenhagen...

Monday, July 21st- Endurance 3 RFT: Run a lap 15 push-ups 30 suitcase step-ups 60 Russian kb swings Tuesday, July 22nd 6am-12pm: Open Gym...

Monday, July 14th- Back Squat Cycle Day 21 A. Back Squat 5x5 or 5x3 *compare to 7/2/25 B. 30 on, 30 off, 5x (15 min) Wall balls Ring rows...