- TEAM DAY - "Conga Line" For Time: (Teams of 2) 10 Wall Walks *one works; one HS Hold 30 Synchro Toes To Bar 400m Run Together 50 Power Cleans @ 135/95 *split as needed [...]

- POSTERIOR - Lower: Split Squats / Hinge 4-5 sets: 12 DB Bulgarian Split Squats *6 per side @ RPE 5 12 KB Deadlifts @ RPE 5 *Rest 1:00 in between sets. *Hold DBs & [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 5 sets: 6 Hang Power Snatch @ RPE 4-5 3 Broad Jump + Box Jump @ 24”/20” *Rest 1:30 in between sets. *Each rep = 1 broad [...]

- MIDLINE - Crunch & Holds 4 sets: :20 sec Tuck Hold on Bar or Parallettes 12 V-ups :20 sec Side Plank Hold *per side 12 Hollow Rocks *11:00 min to complete. - DTSC x [...]

- PUMP - Upper: Push / Pull 5 sets of: 12 DB Bench Press @ RPE 4-6 6 Unbroken Barbell Hang Power Cleans @ RPE 4-5 *Rest 1:00 in between sets. *Track weight of the [...]

- LEG DAY - Lower: Squat / Unilateral 4 sets: 12 DB Farmer Reverse Lunges @ RPE 5 12 DB Front Squats @ RPE 5 *Rest 1:00 in between sets. *Move well here. *Write in [...]

- WORKOUT OF THE DAY - HYROX 08.03 AMRAP 28: 500m Bike Erg 100' Walking Lunges 250m Ski Erg 100' KB Farmer Carry @ heavy 200m Run *Goal = 4 rounds +

- WORKOUT OF THE DAY - "Este es una locura" For Time: (Teams of 2) 60 Cal Bike Erg 40 Synchro Alt DB Hang Clean & Jerk @ 50/35 60 Cal Ski Erg 20 Synchro [...]

- UPPER: PUSH/PULL - Split Jerks 5 sets: 1/1/1/1/1 Split Jerks w/pause at catch @ RPE 8-10 6 DB Bent Over Rows (3 per side) @ tough *Rest 1:00 in between sets. *use racks for [...]

- LEG DAY - Lower: Deadlifts 5 sets: 5/4/3/2/1 Pause Deadlifts @ RPE 8-10 *2 sec pause @ knees. *Rest 1:30 in between sets. - WORKOUT OF THE DAY - "Nate @ This Bar" AMRAP [...]