WORKOUT OF THE DAY "Echo Ladder" For Time: (Teams of 2) 48 Cal Echo Bike *split 32 Box Jumps @ 24"/20" *YGIG 16 Squat Clean @ 155/105 *YGIG 36 Cal Echo Bike *split 24 Box [...]

SHOULDERS Press & Shoulders 5 sets: 3 DB Strict Press seated on floor @ RPE 8-9 9 Barbell Seal Rows @ build *Rest as needed here. WORKOUT OF THE DAY "climb.pull.ride" AMRAP 7: 3 Wall [...]

MIDLINE Core 3 sets: 15 Weighted V-ups @ with a plate :20 sec Side Plank *per side 15 Weighted Hollow Rocks @ with a plate :40 sec Low Plank Hold *fast here. *10:00 to finish. [...]

Upper: Strength Bench Press & Pull-ups 5 sets: 3 Barbell Bench Press @ RPE 7-9 5.4.3.2.1 Weighted Strict Chin-ups @ build to a heavy rep *rest as needed in between. *grab bands for chin-ups as [...]

OLY - WEEK 5 of 6 Clean Complex 6 sets: 1 Squat Clean + 1 Hang Squat Clean @ RPE 7-9 *building *rest as needed. *hang @ knees WORKOUT OF THE DAY "Run & Clean" [...]

HYROX SKILL & STRENGTH "Pull & Legs" 4-5 sets: 25' Sled Pull Hand Over Hand @ build to a tough set *heavier than last week 12 Push-ups 8 DB Front Squats @ build to tough [...]

WORKOUT OF THE DAY "getting out of hand" For Time: (Teams of 2) 63 Cal Row *split 21 Synchro Thrusters @ 95/65 21 Synchro Lateral Burpees Over Bar 45 Cal Row *split 15 Synchro Thrusters [...]

SHOULDERS Press & Shoulders 5 sets: 4-5 DB Strict Press Seated on bench @ RPE 8 8-10 Chest Supported Rows @ heavy *Rest as needed here. WORKOUT OF THE DAY "Gun & Run" 10 Rounds [...]

SHOULDERS Press & Shoulders 5 sets: 4-5 DB Strict Press Seated on bench @ RPE 8 8-10 Chest Supported Rows @ heavy *Rest as needed here. WORKOUT OF THE DAY "Gun & Run" 10 Rounds [...]

MIDLINE Core 3 sets: 21 Anchored Sit-ups w/plate @ heavy 15 sec Hollow Hold 15 sec Hollow Rocks 9 Plank Down Ups *fast here. *10:00 to finish. HYROX x DTSC "All gas" For Time: 1,200m [...]