SHOULDERS Press & Bicep 5 sets: 6 Tempo DB Bench Press @ RPE 6.7.5 12 DB Prone Rows @ RPE 6-8 *Rest as needed here. *Prone Rows on bench. WORKOUT OF THE DAY “Shoulder Blaster" [...]

MIDLINE Core 4 sets: :45 sec Low Plank Hold 15 Medball Sit-ups 10 Hanging, Strict Knee Raises *10:00 to finish. HYROX x DTSC "Push.Carry.Run" For Time: 400m Run 150m Farmer Carry @ 70s/53s 100' Burpee [...]

Weight Power Snatch Olympic Lifts 6 sets: 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch @ RPE 6-8 *Not TnG. *Be explosive & technical here. WORKOUT OF THE DAY "Flush" 3 [...]

HYROX SKILL "Broad Jump" "5-7:00 minutes of practice and drills" *4 x 6 Broad Jumps *no burpee *Extension. *Land. *Arm drive. *Hinge first. *Power. HYROX x DTSC "Jerry" For Time: 1 Mile Run 2,000m Row [...]

WORKOUT OF THE DAY "Holleyman" 30 Rounds For Time: *INDIVIDUAL 5 Wall Ball Shots @ 20/14 3 HSPU or Push-ups 1 Power Clean @ 225/155 F: 135/95 & 14/10 WB P&E: As Written M: 185/125

SHOULDERS Press & Bicep 5 sets: 8 Tempo DB Bench Press @ RPE 5 12 Single Arm DB Bent Over Rows @ heavy *6 per side *Rest as needed here. WORKOUT OF THE DAY “DT" [...]

Squat Clean Olympic Lifts 7 sets: 2 Squat Cleans @ RPE 6-7.5 *not TnG. *Rest 1:00 in between sets. WORKOUT OF THE DAY "Endurance" For Time: 800m Run 150 Double Unders 50/40 Cal Echo Bike [...]

MIDLINE Core 4 sets: :20 sec Flutter Kicks :15 sec Hollow Hold 12 Hollow Rocks 9 V-ups *10:00 to finish. HYROX x DTSC "2 is better than 1" For Time: 100' Sled Push @ 4 [...]

Power Snatch Olympic Lifts 7 sets: 1 3-Position Power Snatch @ RPE 5-6.5 *3-position = 1 rep at high hang, 1 rep at hang at knees, 1 rep from the floor. *Be explosive & technical [...]

HYROX SKILL "Running" "3-5:00 minutes of practice and drills" *5 x 100m *sprints / fast intervals outside *Breathing. *Long strides. *Speed. *Drive knees up. *Arms. HYROX x DTSC "All Running'' For Time: 1,500m Run 100m [...]