- WORKOUT OF THE DAY - HYROX 07.20 AMRAP 30: 100' Sandbag Lunges 15 Cal Bike Erg 50' Burpee Broad Jumps 15 Cal Row 25 Wall Balls @ 20/14 *Goal = 4-6 rounds. *100' = [...]

- WORKOUT OF THE DAY - "A friendly day" 3 Rounds For Time: 42 Echo Bike Cals *split as needed 36 Deadlifts @ 95/65 30 Toes To Bar *one works; one hangs 24 Overhead Squats [...]

- UPPER: PUSH/PULL - Split Jerks 5 sets: 3/2/2/1/1 Split Jerks w/pause at catch @ RPE 6.5-8.5 10 DB Bent Over Rows (5 per side) @ tough *Rest 1:00 in between sets. *use racks for [...]

- LEG DAY - Lower: Deadlifts 5 sets: 3/3/2/2/2 Pause Deadlifts @ RPE 6.5-8.5 8 DB Reverse Lunges (4 per side) @ RPE 7-9 *2 sec pause @ knees. *Rest 1:30 in between sets. - [...]

- CORE - Midline & Grip 3 sets: 21 V-ups 21 Medball Sit-ups 21 Medball Flutter Kicks (1,1,2,2) *move fast here. *10:00 min to complete. Time - WORKOUT OF THE DAY - HYROX 07.16 For [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 4 Barbell Wide Grip Bench Press @ RPE 6.5-8.5 8 KB Gorilla Rows *total reps 100’ KB Farmer Carry @ heavy *Rest 1:00 in between [...]

- LEG DAY - Strength: Pause Squats 5 sets: 3/3/2/2/2 Pause Back Squats @ RPE 6.5-8.5 10 DB Glute Bridges w/pause at the top @ tough load *2 sec pause @ bottom *Move well here. [...]

- WORKOUT OF THE DAY - HYROX 07.13 AMRAP 25: 1,000m/800m Bike Erg 200' Sandbag Walking Lunges @ light bag 400m Run 25 Wall Ball Shots @ 20/14 *Goal = 3 rounds + *Wall Balls [...]

- WORKOUT OF THE DAY - "It takes a team" For Time: (Teams of 2) 15 Synchro Lateral Burpees Over Bar 15 Synchro Front Squats @ 155/105 9 Wall Walks 21 Synchro Lateral Burpees Over [...]

- UPPER: PUSH/PULL - Split Jerks 5 sets: 5/4/3/2/1 Split Jerks @ RPE 4-6 10 DB Bent Over Rows (5 per side) @ tough load *Rest 1:00 in between sets. *use racks for jerks. - [...]