WORKOUT OF THE DAY "Echo Ladder" For Time: (Teams of 2) 48 Cal Echo Bike *split 32 Box Jumps @ 24"/20" *YGIG 16 Squat Clean [...]

SHOULDERS Press & Shoulders 5 sets: 3 DB Strict Press seated on floor @ RPE 8-9 9 Barbell Seal Rows @ build *Rest as needed [...]

MIDLINE Core 3 sets: 15 Weighted V-ups @ with a plate :20 sec Side Plank *per side 15 Weighted Hollow Rocks @ with a plate [...]

Upper: Strength Bench Press & Pull-ups 5 sets: 3 Barbell Bench Press @ RPE 7-9 5.4.3.2.1 Weighted Strict Chin-ups @ build to a heavy rep [...]

OLY - WEEK 5 of 6 Clean Complex 6 sets: 1 Squat Clean + 1 Hang Squat Clean @ RPE 7-9 *building *rest as needed. [...]

HYROX SKILL & STRENGTH "Pull & Legs" 4-5 sets: 25' Sled Pull Hand Over Hand @ build to a tough set *heavier than last week [...]

WORKOUT OF THE DAY "getting out of hand" For Time: (Teams of 2) 63 Cal Row *split 21 Synchro Thrusters @ 95/65 21 Synchro Lateral [...]

SHOULDERS Press & Shoulders 5 sets: 4-5 DB Strict Press Seated on bench @ RPE 8 8-10 Chest Supported Rows @ heavy *Rest as needed [...]

SHOULDERS Press & Shoulders 5 sets: 4-5 DB Strict Press Seated on bench @ RPE 8 8-10 Chest Supported Rows @ heavy *Rest as needed [...]

MIDLINE Core 3 sets: 21 Anchored Sit-ups w/plate @ heavy 15 sec Hollow Hold 15 sec Hollow Rocks 9 Plank Down Ups *fast here. *10:00 [...]