- UPPER & ABS - Body Building + Core 4 sets: 15 Flutter Kicks (1,1,2,2) 12-15 KB Crush Bicep Curls @ light 15 V-ups 12-15 OH DB Tricep Extension @ light *12:00 min to complete. [...]

- OLY & PUMP - Upper: Push / Pull 5 sets of: 5 Low Hang Power Cleans @ RPE 5-6.5 10-15 Hand Release Push-ups *Rest 1:00 in between sets. - WORKOUT OF THE DAY - [...]

- LEG DAY - Back Squats Lower: Squat / Unilateral For quality: 10 Back Squats @65% 8 Back Squats@ 70% 6 Back Squats@ 75% 4 Back Squats @80% *Rest 2:00 in between sets. *This is [...]

- HYROX x DTSC - "Push. Lunge. Row" AMRAP 30: 10 Burpee Broad Jumps 20 Push-ups 30 Sandbag Lunges @ light bag 400m Run 500m Row *Goal = move the whole time and be very [...]

- TEAM DAY - "Climb, Walk and Stuff" AMRAP 26: (with a Partner) *Buy-in: 2,500 Meter Row + 5,000 Meter Bike Erg *both working at same time on different machines. *switch as needed. Into: AMRAP [...]

- PUMP - Upper: Push - Pull 4-5 sets: 10-12 Bench Press @ RPE 4-6 12 DB Bent Over Rows @ heavy *total reps *Rest 1:30 in between sets. - WORKOUT OF THE DAY - [...]

- OLY & JUMP - Olympic Lifting: Snatch + Plyos 5 sets: 5/4/3/2/1 Power Snatch @ RPE 4-6 5 Explosive Box Jumps @ 24”/20” *Rest 1:30 in between sets. - WORKOUT OF THE DAY - [...]

- UPPER & ABS - Body Building + Core 4 sets: 20 DB Hammer Curls @ light :45 sec Sit-ups 20 Banded Tricep Extensions @ light band 1:00 min Plank Hold *11:00 min to complete. [...]

- OLY & PUMP - Upper: Push / Pull 5 sets of: 5/4/3/2/1 Power Cleans @ RPE 4-6 15 Push-ups *Rest 1:00 in between sets. - WORKOUT OF THE DAY - "DWTN clean up" AMRAP [...]

- LEG DAY - Back Squats For quality: 10 Back Squats @ 60% 8 Back Squats @ 65% 6 Back Squats @ 70% 4 Back Squats @ 75% *Rest 2:00 in between sets. *Rest 2:00 [...]