SHOULDERS Press & Shoulders 5 sets: 2 DB Strict Press Seated on Bench @ build to a tough 2 12 Single Arm DB Bent Over [...]

OLY Snatch 6 sets: 1 Squat Snatch @ RPE 7-10 *building up in weight. *prioritize quality reps here. WORKOUT OF THE DAY "HOLD" 3 Rounds [...]

MIDLINE Core 1 big set: 30 Weighted V-ups @ with a plate 1:00 min Side Plank *per side 40 Weighted Hollow Rocks @ with a [...]

OLY - WEEK 6 of 6 Clean Complex 10 sets: 1 Squat Clean @ RPE 5-10 *building *rest as needed. WORKOUT OF THE DAY "3-3-3-4" [...]

HYROX SKILL & STRENGTH "Pull & Legs" 4-5 sets: 50' Sled Push @ 1-2 plates SPRINT for power 8 Jump Squats 8 Plyo Push-ups or [...]

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. [...]