- CORE - Midline & Grip 2 sets: 200m KB Farmer Carry @ heavy 1:30 min Low Plank Hold 10 Strict T2B *move fast here. *200m = GNC and back. *15:00 min to complete. - [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 2 Barbell Close Grip Bench Press @ RPE 7-9 4 Barbell Pendlay Rows @ building *Rest 1:00 in between sets. *Close grip bench should be [...]

- LEG DAY - Strength: Back Squats 5 sets: 7/5/3/1/1 Back Squats @ RPE 7-9 *Building from moderate to heavy loads on squats. *Move well here. - WORKOUT OF THE DAY - "The Downtown Chipper" [...]

- WORKOUT OF THE DAY - HYROX 06.08 For Time: Buy in: 1K Run Directly into: 3 Rounds of: 500m/400m Meter Ski Erg 100m KB Farmer Carry @ 70s/53s Buy out: 1K Run *TC: 25:00 [...]

- WORKOUT OF THE DAY - "HYROX Community Event" 3 Rounds For Time: 400m Run 100' Sandbag Walking Lunges @ light bag 500m Row 50' Burpee Broad Jumps 400m Run 30 Wall Ball Shots @ [...]

- UPPER: PUSH/PULL - Push Jerks & Strict Pulling 5 sets: 8/6/4/2/1 Barbell Push Jerks @ RPE 6.5-8 3-5 Weighted or Unweighted Strict Pull-ups *Rest 1:00 in between sets. *use racks for jerks. *building from [...]

- LEG DAY - Lower: Deadlifts + Step-ups 5 sets: 8/6/4/2/1 Deadlifts @ RPE 6.5-8 6 DB Farmer Step-ups (3 per side) @ RPE 7-8 *Rest 1:30 in between sets. *building from light to moderately [...]

- CORE - Midline & Grip 3 sets: 15 V-ups 30 Weighted AbMat Sit-ups @ moderate weight Max Effort Dead Bar Hang *move fast here. *15:00 min to complete. - WORKOUT OF THE DAY - [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 4 Barbell Close Grip Bench Press @ RPE 6.5-8 4 Barbell Pendlay Rows @ building *Rest 1:00 in between sets. *Close grip bench should be [...]

- LEG DAY - Strength: Back Squats 5 sets: 8/6/4/2/1 Back Squats @ RPE 6.5-8 10 KB Swings @ heavy *focus on hip drive *Building from light to moderately heavy loads on squats. *Grab a [...]