- LEG DAY - Back Squats For quality: 10 Back Squats @ 70% 8 Back Squats @ 75% 6 Back Squats @ 80% 4 Back Squats @ 85% *Rest 2:00 in between sets. *This is [...]

- HYROX x DTSC - "Run. Carry. Run" For Time: Buy in: 1,000 Meter Run Then, 3 Rounds of: 100m Farmer Carry @ heavy 20 Burpee Broad Jumps 30 Sandbag Lunges @ light bags Buy [...]

- TEAM DAY - "a whole bunch" A) For Time: (Teams of 2) 110 Box Jump Overs @ 24"/20" 90 Clean and Jerks @ 95/65 70 Burpees Over Bar 50 Pull-ups B) Max Calorie C2 [...]

- PUMP - Upper: Push - Pull 4-5 sets: 8-10 Bench Press @ RPE 5-6.5 4-6 Strict Pull-ups *Rest 1:30 in between sets. - WORKOUT OF THE DAY - "a tough cookie" AMRAP 15: 15/12 [...]

- OLY & JUMP - Olympic Lifting: Snatch + Plyos 5 sets: 3 Power Snatch + 3 OH Squats @ RPE 5-6.5 3 Explosive Box Jumps @ 30”/24” *Rest 1:30 in between sets. Time - [...]

- 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 [...]