- WORKOUT OF THE DAY: SWEAT & SIP - "A NAUGHTY EXPERIENCE" AMRAP 23: (Teams of 2) 4 Squat Cleans *add 5-10 lbs after each round. 8 Synchro Lateral Burpees Over Bar P1: 12/10 Cal [...]

- PUMP - Upper: Push - Pull 4 sets: 2 Pause Bench Press @ RPE 8-9 10 DB Bent Over Rows @ heavy *total reps *Rest 1:30 in between sets. *2 sec pause @ chest [...]

- WORKOUT OF THE DAY - "Thanksgiving with the girls" For Time: "2K Row" 2,000m Row or 4,000m Bike Erg "Barbara's" 4 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats "Grace" 30 Clean [...]

- GRUNT WORK - Core / Push / Carry For quality; 15 GHDs 100’ DB Front Rack Carry @ as heavy as possible 10-15 V-ups :30 sec Dead Bar Hang *12:00 min to complete. *Take [...]

- DEADLIFTS & SHOULDERS - Upper: Push / Pull 5 sets of: 6/4/4/2/2 Deadflits @ RPE 7.5-9 4–6 DB Z-Press @ RPE 9 *Rest 1:30 in between sets. -  WORKOUT OF THE DAY - "DTSC [...]

- LEG DAY - Front Squats For quality: 8 Front Squats @ 80% 6 Front Squats @ 85% 4 Front Squats @ 90% 2 Front Squats @ 95% *Rest 2:00 in between sets. *Last week [...]

HYROX x DTSC "a runners dream" For Time: 1,000m Run 200’ Sandbag Lunges 800m Run 150’ Burpee Broad Jumps 600m Run 200’ Sled Push @ 3 x 45s 400m Run 150’ KB Farmer Carry @ [...]

- TEAM DAY - "Dealer's Choice" For Time: (Teams of 2) 120 Cal Echo Bike 150 Synchro Push-ups 100 Synchro Alternating DB Hang Clean & Jerk @ 50/35 150 Synchro Air Squats 120 Cal Row [...]

- PUMP - Upper: Push - Pull 4 sets: 3 Pause Bench Press @ RPE 7-8.5 8 Supinated DB Bent Over Rows @ heavy *total reps 6 Strict Dips *Rest 1:30 in between sets. *2 [...]

- PUMP - Upper: Push - Pull 4 sets: 3 Pause Bench Press @ RPE 7-8.5 8 Supinated DB Bent Over Rows @ heavy *total reps 6 Strict Dips *Rest 1:30 in between sets. *2 [...]