- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 5 sets: 5 Hang Power Snatch + 5 Overhead Squats @ RPE 5-6 5 Seated High Box Jump @ pick a tough height *Rest 1:30 in between [...]

- MIDLINE - Crunch & Holds Every 2:00 x 5 sets: 15 Hanging Knee Raises, Strict :30 sec Extended Plank Hold 15 DB Sit-ups *all for quality. *goal = finish in about 1:15-1:35 - HYROX [...]

- PUMP - Upper: Push / Pull 5 sets of: 10 DB Bench Press @ RPE 5-6 5 Unbroken Barbell Hang Power Cleans @ RPE 5-6 *Rest 1:00 in between sets. - WORKOUT OF THE [...]

- LEG DAY - Lower: Squat / Unilateral 5 sets: 12 DB Farmer Walking Lunges @ RPE 6 10 DB Front Squats @ RPE 6 *Rest 1:00 in between sets. *Move well here. - WORKOUT [...]

- DTSC x HYROX - Conditioning: Aerobic AMRAP 30: 1,000m Run 25 Sandbag Walking Lunges @ light bag 500m Row 25 Wall Balls @ 20/14 *Goal = 3 rounds + *1,000m Run = 2 laps [...]

- 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 [...]