Monday, July 7th- Overhead A1. Alternating Seated Press 3x16 (8/side) A2. Seated Lateral Raise 3x12 A3. Seated Rear Delt Flies 3x12 B....

Monday, June 30th- Endurance 5 RFT: 500/400m row 15 Box jumps 15 barbell thrusters 15 V-ups Tuesday, July 1st 6am-12pm: Open Gym 12pm:...

Monday, June 23rd- Back Squat Cycle Day 19 A. Back Squat 5x5 or 5x3 *compare to 6/13/25 B. 10-9-8…1 Wall Balls Box Jumps Tuesday, June...

Monday, June 16th- Overhead A1. Dual DB Push Press (5 sec hold) 5x10 A2. Forearm Plank (serratus) 5x30 sec B. 30 on, 30 off, 5x (15 min)...

Monday, June 9th- Hinge/Single Leg A1. Back Rack BSS 5x5/leg *compare to 12/5/25 A2. Tempo Pull-ups 5x3 @51x2 B1. Suitcase step-up to...

Monday, June 2nd- Endurance With A Partner, 5x Each: P1- 500/400m row P2- AMRAP: 3 Pull-ups 6 Plate G2O 9 Russian kb swings *pick up...

Monday, May 26th STUDIO IS CLOSED TODAY FOR MDW. GET SOME REST!!! Tuesday, May 27th 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 3x8...

Monday, May 19th- Hinge/Single Leg A1. Suitcase Step-up to Balance 5x5/leg *compare to 3/24/25 A2. Chin over bar hold 5x12 sec B. 10 min...

Monday, May 12th- Endurance 3 RFT: Run a lap 30 suitcase step-ups (15/leg) 30 sit-ups 30 plate G2O Tuesday, May 13th 6am-12pm: Open Gym...

Monday, May 5th- Back Squat Cycle Day 14 A. Back Squat 5x5 or 5x3 *compare to 4/25/25 B. 10-9-8...1 Dual DB Front Squats Push-ups...

Monday, April 28th- Overhead A. Push Press 5x3 *compare to 4/9/25 B. 3 RFT: 15 LA kb snatch 15 RA kb snatch 50 double unders Tuesday,...

Monday, April 21st- Hinge/Single Leg A. 20 min EMOM: Odd- 2 cleans Even- 3 pull-ups (rx+ weighted) B. 21-15-9 Russian kb swings V-ups...

Monday, April 14th- Endurance 30 min Partner AMRAP: 100 burpees 80 wall balls 60 box jumps 40 cal row 20 strict pull-ups Tuesday, April...

Monday, April 7th- Back Squat Cycle Day 11 A. Back Squat 5x5 *compare to 3/28/25 B. 50-40-30-20-10 Double Unders Air Squats Tuesday,...

Monday, March 31st- Overhead A1. Dual DB OH hold 5x30 sec A2. Seated lateral raise 5x12 B. 30 on, 30 off, 5x (15 min) Battle ropes...

Monday, February 17th- Endurance 30 min AMRAP: 1 TGU/arm 5 pull-ups 10 burpees 15 wall balls 20 cal row Tuesday, February 18th 6am-12pm:...

Monday, February 10th- Back Squat Cycle Day 5 A. Back Squat 5x5 *compare to 1/31/25 B. 12 min AMRAP: 20 wall balls 50 double unders...

Monday, February 3rd- Overhead A. Push Press 5x5 *compare to 1/15/25 B. 30 on, 30 off, 4x (16 min) LA db thrusters RA db thrusters Hollow...

Monday, January 27th- Hinge/Single Leg A. Power Clean (ATK) + Front Squat 7x (3+3) B. Elevator pull-ups 7x3 C. 5 RFT: 8 front rack...

Monday, January 20th- Endurance For Time: 1k row/1k ski/40 cal bike Then 3x: 30 alternating arm kb cleans (15/side) 30 box jumps Then 1k...