- UPPER: PUSH/PULL - Push Jerks & Strict Pulling 5 sets: 12/9/6/3/1 Barbell Push Jerks @ RPE 4-6 4-8 Strict Pull-ups *Rest 1:00 in between sets. *use racks for jerks. *building from light to moderate [...]

- LEG DAY - Lower: Deadlifts + Step-ups 5 sets: 12/9/6/3/1 Barbell Deadlifts @ RPE 4-6 12 DB Farmer Step-ups (6 per side) @ RPE 4-5 *Rest 1:30 in between sets. - WORKOUT OF THE [...]

- CORE - Midline & Grip 4 sets: 1:00 min Low Plank Hold 100’ DB Farmer Carry @ as heavy as possible :40 sec Dead Bar Hang 20 AbMat Sit-ups *100’ = door to turf [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 10 Barbell Close Grip Bench Press @ RPE 4-6 10 Barbell Pendlay Rows @ building *Rest 1:00 in between sets. *Close grip bench should be [...]

- LEG DAY - Strength: Back Squats 5 sets: 12/9/6/3/1 Back Squats @ RPE 4-6 10 DB Glute Bridge on Bench after each set of squats. *Building from light to moderate loads on squats. *Grab [...]

- WORKOUT OF THE DAY - HYROX 05.11 AMRAP 28: 250 Meter Row 100m Farmer Carry @ heavy 250 Meter Run 100' Sandbag Lunges @ light 250 Meter Row 10 Sandbag Squats @ light bag [...]

- WORKOUT OF THE DAY - "Just In Case" 6 Rounds For Time: P1: 14/10 Echo Bike Cals / P2: 14/10 Cal Ski Erg 12 Synchro Front Squats @ 135/95 8 Wall Walks *one working [...]

- UPPER: PUSH/PULL - Push Press & Strict Pulling 5 sets: 1 Barbell Push Press @ RPE 8-10 Max Effort Strict Pull-ups *Rest 1:30 in between sets. - WORKOUT OF THE DAY - "Happy Hour" [...]

- LEG DAY - RDLs + Reverse Lunges 5 sets: 1 Barbell RDLs @ building 4 DB Reverse Lunges (2 per side) @ heavier than last week *Rest 1:00 in between sets. - WORKOUT OF [...]

- MIDLINE - 21-15-9 of: V-ups Hollow Rocks Weighted AbMat Sit-ups Seconds on Hollow Hold *TC: 9:00 - WORKOUT OF THE DAY - HYROX 05.07 5 Rounds For Time: 400m Run 20 Wall Balls @ [...]