WORKOUT OF THE DAY "Hot summer" For Time: (Teams of 2) 60 Cal Ski Erg *split as needed 45 Synchro DB Front Squats @ 50s/35s [...]

SHOULDERS Press & Shoulders 5 sets: 5-6 DB Strict Press Seated on bench @ RPE 7-8 10-12 KB Gorilla Rows @ as heavy as possible [...]

OLY Snatch 6 sets: 1 Snatch Pull + 1 Dip Squat Snatch + 1 Squat Snatch @ RPE 6-8 *building up in weight. *drop after [...]

Core 1 big set: 75 Anchored Sit-ups 1:30 min Plank Hold 50 Anchored Sit-ups 1:30 min Plank Hold 25 Anchored Sit-ups *10:00 to finish. HYROX [...]

Upper: Strength Bench Press & Pull-ups 5 sets: 5 Barbell Bench Press @ RPE 6.5-7.5 3-5 Paused Strict Pull-ups *1-2 sec pause @ top *rest [...]

OLY - WEEK 3 of 6 Clean Complex 6 sets: 1 Clean Lift Off + 1 Squat Clean + 1 Hang Squat Clean @ RPE [...]

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 [...]