Upper: Strength Bench Press & Pull-ups 5 sets: 8 Barbell Bench Press @ RPE 6 4-6 Strict Pull-ups *weighted pull-ups if possible. *rest as needed [...]

OLY - WEEK 1 of 6 Clean 6 sets: 1 Power Clean + 1 Front Squat + 1 Squat Clean @ RPE 5-7 *rest as [...]

HYROX SKILL "Ski Erg Sprints" *4 x 150m Ski Erg @ as fast as possible *Breathing cadence. *Chest up. Hinge. Tight belly. *Breathe. *S/M. HYROX [...]

WORKOUT OF THE DAY "this one hits different" 2 Rounds For Time: (Teams of 2) 60 Toes To Bar *one works ; one hangs 40 [...]

SHOULDERS Press & Shoulders 5 sets: 2 Tempo DB Bench Press @ RPE 10 4 Strict Pull-ups *use bands as needed. *Rest as needed here. [...]

Squat Clean Olympic Lifts 6 tough sets: 1 Squat Clean @ building *finish RPE 10 *rest as needed here. WORKOUT OF THE DAY "2012 Regionals [...]

MIDLINE Core 3 sets: 30 Anchored Sit-ups 20 Hollow Rocks 1:00 min Low Plank Hold *10:00 to finish. HYROX x DTSC "Slay" 8 Rounds For [...]

Power Snatch Olympic Lifts On a 10:00 running clock, find: 1 Power Snatch @ building *finish RPE 10 *Find a heavy rep for the day. [...]

LEG DAY - WEEK 6 of 6 Squats & Unilateral 5 sets of: 1 Front Squats @ RPE 8-10 *Rest as needed. *Find a heavy [...]

HYROX SKILL "Row Sprints" *4 x 150m Row @ as fast as possible *Finish @ sternum. *leg drive. long pulls. *Breathe. *power output. HYROX x [...]