- UPPER: PUSH/PULL - Bench & Row 5 sets of: 6 Barbell Wide Grip Bench Press @ RPE 6-8 12 KB Gorilla Rows *total reps [...]

- LEG DAY - Strength: Pause Squats 5 sets: 3/2/2/1/1 Pause Back Squats @ RPE 6-8 12 KB Russian Swings @ tough load *2 sec [...]

- WORKOUT OF THE DAY - "A team pyramid' For Time: (Teams of 2) 250 Double Unders 50 Hang Power Cleans @ 155/105 P1: 1,000m [...]

- WORKOUT OF THE DAY - "4th of July - 'Merica" “`1776” For Time (Teams of 3) 200 Meter Run Together 100 Air Squats 100 [...]

- LEG DAY - Lower: Deadlifts 5 sets: 5/4/3/2/1 Pause Deadlifts @ RPE 5-7 12 DB Reverse Lunges (6 per side) @ RPE 5-7 *2 [...]

- CORE - Midline & Grip 30-20-10 of: Medball Sit-ups Leg Raises Over Medball *:40 sec Hang after each set. *move fast here. *12:00 min [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 8 Barbell Wide Grip Bench Press @ RPE 5-7 12 KB Gorilla Rows *total reps [...]

- LEG DAY - Strength: Pause Squats 5 sets: 4/3/3/2/2 Pause Back Squats @ RPE 5-7 10 DB Glute Bridges @ tough load *Building from [...]

- WORKOUT OF THE DAY - HYROX 06.29 3 Rounds For Time: 800m Run 50' Burpee Broad Jumps 500m Row 50' Burpee Broad Jumps *TC: [...]

- WORKOUT OF THE DAY - DTSC Pride 2025 4 Rounds For Time: (Teams of 2) 1,000m Bike Erg *switch @ 500m 20 Synchro Alternating [...]