Lower: Posterior Deadlifts 5 sets: 8.8.6.6.6 Romanian Deadlifts @ RPE 6-7.5 10 Russian KB Swings @ heavy *rest 1:30 in between sets. *RDLs = slow and controlled down below the knee. *drive through hips, be [...]

Upper: Strength Shoulders: Push - Pull 5 sets: 10.8.8.6.6 Strict Press @ RPE 6-7.5 10 Plank DB Rows @ RPE 5-6 *total reps *rest as needed in between. *use racks. WORKOUT OF THE DAY "Grip [...]

Upper: Strength Shoulders: Push - Pull 5 sets: 10.8.8.6.6 Strict Press @ RPE 6-7.5 10 Plank DB Rows @ RPE 5-6 *total reps *rest as needed in between. *use racks. WORKOUT OF THE DAY "Grip [...]

Upper: Strength Shoulders: Push - Pull 5 sets: 10 Strict Press @ RPE 5 8.8 Single Arm DB Bent Over Rows @ RPE 5 *rest as needed in between. *use racks. WORKOUT OF THE DAY [...]

Lower - WEEK 1 of 6 Front Squats 5 sets: 6 Front Squats @ RPE 6 6 High Box Jumps *be explosive *rest as needed. WORKOUT OF THE DAY "Leg Heavy" For Time: 50 Wall [...]

HYROX SKILL & STRENGTH "Pull x Push" 3 sets: 250' KB Farmer Carry @ heavy unbroken 50' Sled Pull @ heavy 10 KB Gorilla Rows @ heavy 10 Weighted Push-ups *Rest as needed. 10-12:00 min [...]

TEAM DAY "Coast to Coast" For Time: (Teams of 2) 30 Synchro DB Burpees @ 50s/35s 2.000m Ski Erg *switch every 250m 30 Wall Walks *one works ; one hangs 4.000m Bike Erg *switch every [...]

SHOULDERS Press & Shoulders 5-6 sets: 2 DB Standing Arnold Press @ build to a heavy 2 2 Weighted Chin-ups @ build to a heavy 2 *Rest as needed here. *use bands you can go [...]

OLY Overhead Squat 5 sets: 1 BTN Push Jerk + 1 Snatch Balance + 1 Overhead Squat @ build to a heavy complex *building up in weight. *use racks. WORKOUT OF THE DAY "Posterior" 3 [...]

MIDLINE Holds & Glutes 3 sets: 1:00 min Low Plank Hold 5 Tempo KB Goblet Squats @ heavy 10 KB Goblet Reverse Lunges @ heavy 10 Hollow Rocks 15 V-ups *10-12 minutes to finish. HYROX [...]