- WORKOUT OF THE DAY - HYROX 06.01 For Time: Buy in: 400m Farmer Carry @ 70s/53s Into: 5 Rounds of: 400m Run 100' Sandbag Lunges 50' Plate Push @ 45 lb plate *TC: 32:00 [...]

- WORKOUT OF THE DAY - "ITS GIVING" For Time: (Teams of 2) 45 Cal Ski Erg *split as needed 45 Synchro DB Front Squats @ 50s/35s 21 Synchro Burpees Over DBs 30 Cal Ski [...]

- UPPER: PUSH/PULL - Push Jerks & Strict Pulling 5 sets: 9/7/5/3/1 Barbell Push Jerks @ RPE 6-7.5 4-8 Strict Wide Grip Pull-ups *Rest 1:00 in between sets. *use racks for jerks. *building from light [...]

- LEG DAY - Lower: Deadlifts + Step-ups 5 sets: 9/7/5/3/1 Deadlifts @ RPE 6-7.5 8 DB Farmer Step-ups (4 per side) @ RPE 6-7.5 *Rest 1:30 in between sets. *building from light to moderately [...]

- CORE - Midline & Grip 3 sets: 100m KB Farmer Carry @ heavy 20 GHD Sit-ups 1:00 min Low Plank Hold *move fast here. *100m = door to left corner and back. *15:00 min [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 6 Barbell Close Grip Bench Press @ RPE 6-7.5 6 Barbell Pendlay Rows @ building *Rest 1:00 in between sets. *Close grip bench should be [...]

- WORKOUT OF THE DAY - "MURPH" For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *Wear a weighted vest if possible (20/14) *TC: 90:00 minutes *There are many [...]

DTSC is closed today in honor of the holiday weekend. Please plan your workouts accordingly. Join us tomorrow, Monday, May 26th as we do Memorial Day Murph to honor Navy Lieutenant Michael P. Murphy, a [...]

- WORKOUT OF THE DAY - "50 Cent" For Time: (Teams of 2) Buy in: 100 Cal Bike Erg *split as needed Directly into: 5 Rounds of: 10 Synchro Toes To Bar 20 DB Bench [...]

- UPPER: PUSH/PULL - Push Jerks & Strict Pulling 5 sets: 10/8/6/4/2 Barbell Push Jerks @ RPE 5-7 4-8 Strict Chin-ups *Rest 1:00 in between sets. *use racks for jerks. *building from light to moderate [...]