- PUMP - Upper: Push - Pull 4-5 sets: 10-12 Bench Press @ RPE 4-6 12 DB Bent Over Rows @ heavy *total reps *Rest [...]

- OLY & JUMP - Olympic Lifting: Snatch + Plyos 5 sets: 5/4/3/2/1 Power Snatch @ RPE 4-6 5 Explosive Box Jumps @ 24”/20” *Rest [...]

- UPPER & ABS - Body Building + Core 4 sets: 20 DB Hammer Curls @ light :45 sec Sit-ups 20 Banded Tricep Extensions @ [...]

- OLY & PUMP - Upper: Push / Pull 5 sets of: 5/4/3/2/1 Power Cleans @ RPE 4-6 15 Push-ups *Rest 1:00 in between sets. [...]

- LEG DAY - Back Squats For quality: 10 Back Squats @ 60% 8 Back Squats @ 65% 6 Back Squats @ 70% 4 Back [...]

- HYROX x DTSC - "Pressure" AMRAP 10: 50 Wall Balls @ 20/14 1,000 Meter Run Max Meter Row in time remaining *Rest 2:00 AMRAP [...]

- TEAM DAY - "Echo Reaper" 4 Rounds For Time: (Teams of 2) 40 Cal Echo Bike *YGIG 30 Synchro Alternating DB Hang Snatch @ [...]

- POSTERIOR - Lower: Split Squats / Hinge 4-5 sets: 4 DB Bulgarian Split Squats *1 per side @ RPE 8-10 4 Barbell TnG Deadlifts [...]

- WORKOUT OF THE DAY - "9/11 Tribute Throwdown" For Time: Buy in: 2001 Meter Row or Run Into: 11 Rounds of: 9 Pull-ups 11 [...]

- MIDLINE - Crunch & Holds For Time: 24 GHDs 1:00 min Plank Hold 48 Single Leg V-ups 1:00 min Plank Hold 24 GHDs *can [...]