- PUMP - Press & Carry 5 sets of: 15 DB Bench Press @ RPE 5 100’ DB Farmer Carry @ tough weight *Rest 1:30 in between sets. *Suggested Farmer weight = 50s/35s - WORKOUT [...]

- LEG DAY - Back Squats 5 sets: 10 Back Squats @ RPE 5 5 Seated Box Jumps @ tough height *Rest 1:30-2:00 in between sets. - WORKOUT OF THE DAY - "Fast Intervals" Every [...]

- HYROX x DTSC - "3K and stuff" For Time: 1,500m Run Into: 5 Rounds: 100' KB Farmer Carry @ 70s/53s 20 Wall Ball Shots @ 20/14 10 Burpee To Target Into: 1,500m Run *goal [...]

- TEAM DAY - "All hands on deck" 4 Rounds For Time: (Teams of 2) 500m Run / 1,000m Bike Erg 20 Synchro Alternating DB Snatch @ 50/35 20 Synchro DB Overhead Lunges @ 50/35 [...]

- SHOULDER PUMP - Upper: Push - Pull 5 sets: 4-5 Bench Seated Shoulder Press @ RPE 8-10 4-5 Pendlay Rows @ tough weights *Rest 1:30 in between sets. *2 barbells out there. - WORKOUT [...]

- OLY DAY - Weightlifting EMOM EMOM x 10: 3 Power Cleans + 2 Front Squats + 1 Squat Clean @ building *all in the same minute. *can be completed however you prefer. TnG or [...]

- UPPER: PUMP - Push - Pull 4 sets: 6 DB Bench Press @ RPE 8-10 6 DB Bent Over Rows *per side @ heavy 4-8 Ring Strict Dips 4-8 Strict Chin-ups *Rest 2:00 in [...]

HYROX x DTSC "Putting in work" For Time: 1,000m Run 200' Burpee Broad Jumps 1,000m Row 200m Farmer Carry @ 70s/53s 1,000m Ski Erg 200' Sandbag Lunges @ light bag 1,000m Run 50 Wall Balls [...]

TEAM DAY "Locked and Loaded" 4 Rounds For Time: (Teams of 2) 15 Synchro Shoulder To Overhead @ 135/95 20 Burpee Box Jump Overs @ 24/20" *split as needed 10 Synchro Squat Cleans @ 135/95 [...]

- SHOULDER PUMP - Upper: Push - Pull 4 sets: 6 Bench Seated Shoulder Press @ RPE 7.5-8.5 6 Pendlay Rows @ tough weights *Rest 1:30 in between sets. *2 barbells out there. - WORKOUT [...]