- OLY & JUMP - Olympic Lifting: Snatch + Plyos 5 sets: 1 Squat Snatch + 1 Hang Snatch @ RPE 7-8 3 Depth Drop Box Jumps @ tall box *Rest 1:30 in between sets. [...]

- UPPER & ABS - Body Building + Core Body Building + Core 4 sets: :20 sec L-Sit Hold on Bar 15 KB Crush Bicep Curls :20 sec Hollow Rocks 15 DB Hammer Curls :20 [...]

- OLY & PUMP - Upper: Push / Pull 5 sets of: 1 Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean @ RPE 7-8 10-15 DB Push-ups *Rest 1:00 in [...]

- LEG DAY - Back Squats For quality: 10 Back Squats @ 75% 8 Back Squats @ 80% 6 Back Squats @ 85% 4 Back Squats @ 90% *Rest 2:00 in between sets. *This is [...]

- HYROX x DTSC - "Bike. Squat. Run. Lunge" AMRAP 13: 800 Meter Bike Erg 20 Wall Ball Shots @ 20/14 10 Burpee Broad Jumps Rest 2:00 AMRAP 13: 400 Meter Run 20 Wall Ball [...]

- TEAM DAY - "Fitness & Friends" 4 Rounds For Time: (Teams of 2) 12 Synchro Toes To Bar P1: 400m Ski Erg / P2: 200m Run 24 Front Squats @ 135/95 *split as needed [...]

- PUMP - Upper: Push - Pull 4-5 sets: 6-8 Bench Press @ RPE 6.5-7.5 4-6 Strict Chin-ups *Rest 1:30 in between sets. - WORKOUT OF THE DAY - ‘'Lucas’' AMRAP 19: 4 DB Devil [...]

- OLY & JUMP - Olympic Lifting: Snatch + Plyos 5 sets: 5/4/3/2/1 Squat Snatch @ RPE 6-7 5 Explosive Box Jumps @ 30”/24” *Rest 1:30 in between sets. - WORKOUT OF THE DAY - [...]

- UPPER & ABS - Body Building + Core 4 sets: 1:00 min Plank Hold 20 GHD Sit-ups :30-40 Active Bar Hang 20 Empty Barbell Bicep Curls *12:00 min to complete. - HYROX x DTSC [...]

- OLY & PUMP - Upper: Push / Pull 5 sets of: 1 Power Clean + 1 Hang Power Clean @ RPE 6-7.5 5-10 Strict Dips *Rest 1:00 in between sets. - WORKOUT OF THE [...]