HYROX SKILL & STRENGTH "Sled Work" 5 sets: 50' Sled Push @ build to a tough set 10 DB Goblet Squats @ build to tough [...]

SHOULDERS Press & Shoulders 5 sets: 6-7 DB Strict Press Seated on bench @ RPE 6-7 8-10 Reverse Grip Barbell Bent Over Rows @ build [...]

OLY Snatch 6 sets: 1 Snatch High Pull + 2 Squat Snatch @ RPE 5.5-7.5 *Not TnG. *building up in weight. *Rest 1:30 in between [...]

MIDLINE Core 1 big set: 100 Anchored Sit-ups *Every break, perform 1:00 min Plank Hold *10:00 to finish. HYROX x DTSC "going, going, gone" For [...]

Upper: Strength Bench Press & Pull-ups 5 sets: 6 Barbell Bench Press @ RPE 6 3-5 Tempo Strict Pull-ups *slow up & slow down *rest [...]

OLY - WEEK 2 of 6 Clean 6 sets: 1 Clean Pull + 2 Hang Cleans + 1 Front Squat @ RPE 5.5-75.5 *rest as [...]

HYROX SKILL "Run Sprints" *5 x 200m Run @ building up speed *rest 1:00 in between sets. HYROX x DTSC "all gas no breaks" For [...]

WORKOUT OF THE DAY "4th of July - Team Day" For Time: (Teams of 2) Buy in: 1,776 Meter Row or Ski Erg *split Into: [...]

OLY Snatch 6 sets: 1 Power Snatch + 1 Snatch + 1 OHS @ RPE 5-7 *Not TnG. *building up in weight. *Rest 1:30 in [...]

MIDLINE Core 4 sets: 15 Hollow Rocks 10 Plank Down & ups 10 Lying Leg Raises 15 Medball Sit-ups *10:00 to finish. HYROX x DTSC [...]