WORKOUT OF THE DAY "Up, Down & Around" Teams of 2: AMRAP 14: 3 Wall Walks *split 12 Synchro DB Snatch @ 50/35 15 Box [...]

SHOULDERS Press 5 sets: 4 Z-Press @ RPE 7-8 8 Plyo Push-ups *** 12 Banded Tricep Extensions *Rest 1:00 in between sets. ***Explosive Jumping Push-ups [...]

POSTERIOR Deadlifts & Split Squats 5 sets: 4 Deadlifts @ RPE 7-8 6 DB Split Squats (3 per side) @ RPE 8 *Move the bar [...]

MIDLINE Core 3 sets: 10 Plank DB Rows *total reps 20 DB Sit-ups 10 Plank DB Pull Throughs *total reps :20 sec Flutter Kicks *10:00 [...]

Clean & Jerk Olympic Lifts 5 sets of: 4 TnG Power Cleans @ RPE 7.5 Drop 4 UB Push Jerks @ RPE 7.5 *Stay technical. [...]

LEG DAY - WEEK 4 Lunges & Squats 4 sets: 6 Back Squats @ RPE 7 6 DB Farmer Reverse Lunges (3 per side) @ [...]

HYROX SKILL "Ski Erg" "6-7:00 minutes of practice and drills" *4 x 100m for quality. *Breathing. *Pulling. *S/M. *Foot placement. *Damper HYROX x DTSC "Run.Push.Pull" [...]

WORKOUT OF THE DAY "Pulling Away" For Time: (Teams of 2) 40 DB Hang Clean @ 50/35s *split 28 Strict Pull-ups *one works ; one [...]

SHOULDERS & TRICEPS Press 5 sets: 6 Z-Press @ RPE 6 12 Banded Push-ups *Rest 1:00 in between sets. WORKOUT OF THE DAY “Fast" AMRAP [...]

POSTERIOR Deadlifts & Split Squats 5 sets: 6 Deadlifts @ RPE 6 6 DB Split Squats (3 per side) @ RPE 8 *Move the bar [...]