Power Snatch Olympic Lifts 7 sets: 2 Hang Power Snatch @ RPE 5-6.5 *Rest :15 seconds 2 Power Snatch *Hang @ knees. *Be explosive & technical here. WORKOUT OF THE DAY "Unbroken or Redo" 5 [...]

LEG DAY - WEEK 1 Squats & Unilateral 5 sets of: 6 Front Squats @ RPE 5.5-6.5 12 DB Split Squats *6 per side *moderate *Rest 1:30 in between.   WORKOUT OF THE DAY "Complex, [...]

HYROX SKILL "Sled Push" "5-8:00 minutes of practice and drills" *4 x 50' building weight for quality. *Breathing. *Hand placement. *Speed *Drive knees up. *Midfoot. HYROX x DTSC "Push.Run.Push'' For Time: 100' Sled Push @ [...]

WORKOUT OF THE DAY "Sammy's WOD Bash" 3 Rounds For Time: (Teams of 2) 21 Power Cleans @ 155/105 *ygig 10 Synchro Lateral Burpees Over Bar 15 Squat Cleans @ 155/105 *ygig 10 Synchro Burpee [...]

SHOULDERS Press & Bicep 5 sets: 2 Z-Press @ RPE 10 4-8 Strict Pull-ups *rest as needed. *take heavy attempts. WORKOUT OF THE DAY “sPECtacular" For Time: 500/425m Ski Erg 25 Toes To Bar 50 [...]

POSTERIOR Deadlifts Build To Heavy Single in 15:00 *Move the bar well. *Take your time. WORKOUT OF THE DAY "Get on your hands'" AMRAP 16: 50 Box Step-ups @ 20" 15/12 Cal Echo Bike 5 [...]

MIDLINE Core 15-30-45 of: Single Leg V-ups Flutter Kicks *1,1,2,2 *10:00 to finish. HYROX x DTSC "Run hard on shaky legs" 4 Rounds For Time: 800m Run 100' Sandbag Lunges @ light bag 800m Bike [...]

Clean & Jerk Olympic Lifts 5 sets of: 2 TnG Power Cleans @ RPE 10 *Rest :20 sec 2 UB Push Jerks @ RPE 10 *Stay technical. *Rest 1:00 in between sets. WORKOUT OF THE [...]

LEG DAY - WEEK 6 Lunges & Squats 4 sets: 5/4/3/2 Back Squats @ RPE 7/8/9/10 *Rest as needed. WORKOUT OF THE DAY "icing on the cake" AMRAP 11: 800m Row 20 Thrusters @ 95/65 [...]

HYROX SKILL "Sled Pull Hand Over Hand" "7-9:00 minutes of practice and drills" *4 x 50' building weight for quality. *Breathing. *Pulling. *Base. *Core tight. *Fast hands or hip drive. HYROX x DTSC "Hulk's hands'' [...]