- Set the bar in the rack at the appropriate height 
- Position yourself under the bar, racking it across the front of the shoulders, elbows forward of the body
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Barbell Front Squat

Hollow body skullcrusher

Superset

Barbell Drop Lunge

Half kneeling Rotational Press

Incline Dumbbell Press

Dumbbell Drop Lunge

Weighted Dips

Kettlebell Clean/Squat/Press

- Grasp an overhead bar and hang at arms length
- Holding the upper body steady, keeping both legs nearly straight, raise both legs forward and up until your body forms a 90 degree angle
- Pause at peak contraction before slowly lowering both legs back to the starting position with control

Hanging Leg Raise

AMRAP

Full Body Push 
6/12/25

Rest/ Mobility
12/10/25

Full Body Functional
12/9/25

Richard

Full Body Strength
12/8/25

IF you’re NOT THE SWEATIEST AT THE GYM … you didn’t do it right 😅👍

HYROX
12/6/25

Full Body Pull 
12/5/25

Full Body Push 
12/4/25

Rest/ Mobility
12/3/25

Full Body Functional
12/2/25

Full Body Strength
12/1/25

OFF
11/30/25

Conditioning
11/29/25

Full Body Pull 
11/28/25

Full Body Push 
11/27/25

Rest/ Mobility
11/26/25

Full Body Functional
11/25/25

Hit this yesterday and forgot to submit. It was a beastly one

Full Body Strength
11/24/25

OFF
11/23/25

HYROX
11/22/25

Full Body Pull 
11/21/25

Full Body Push 
11/20/25

Rest/ Mobility
11/19/25

Full Body Functional
11/18/25

Full Body Strength
11/17/25

OFF
11/16/25

Kinda hate you for this one.  😂💪💦

HYROX
11/15/25

Full Body Pull 
11/14/25

Full Body Push 
11/13/25

Rest/ Mobility
11/12/25

Full Body Functional
11/11/25

Full Body Strength
11/10/25

CONDITIONING
11/8/25

Full Body Pull 
11/7/25

Goodie, but got a couple of side eyes for tying up A bench press for 40minutes 😜🙌😇

Full Body Push 
11/6/25

Rest/ Mobility
11/5/25

Full Body Functional
11/4/25

Love the 45s breaks - blast through the workout, sweat hard and see the definitions pop 🙌

Full Body Strength
11/3/25

OFF
11/2/25

CONDITIONING
11/1/25

Always love this one — can’t wait for touch toes bar soon ;)

Full Body Pull 
10/31/25

Holy Smokes Brett — today kicked my butt!!! 💦💪

Full Body Push 
10/30/25

Full Body Functional
10/28/25

Such a sick full body lift for a Monday 🔥

Full Body Strength
10/27/25

HYROX
10/25/25

Full Body Pull 
10/24/25

Full Body Push 
10/23/25

Great stretch! Makes me feel refreshed and new each time I do it.

Rest/ Mobility
10/22/25

Full Body Functional
10/21/25

Full Body Strength
10/20/25

CONDITIONING
10/18/25

Full Body Pull 
10/17/25

Full Body Push 6/12/25

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