TEAM DAY "Locked and Loaded" 4 Rounds For Time: (Teams of 2) 15 Synchro Shoulder To Overhead @ 135/95 20 Burpee Box Jump Overs @ 24/20" *split as needed 10 Synchro Squat Cleans @ 135/95 [...]

- SHOULDER PUMP - Upper: Push - Pull 4 sets: 6 Bench Seated Shoulder Press @ RPE 7.5-8.5 6 Pendlay Rows @ tough weights *Rest 1:30 in between sets. *2 barbells out there. - WORKOUT [...]

DTSC is closed today and tomorrow in observance of Christmas. Classes resume Friday, Dec. 26th at 9am and 10:30 am. Merry Christmas and Happy Holidays!

- WORKOUT OF THE DAY - "12 Days of Christmas" For Time: 100m Run 2 Wall Walks 3 Lateral Burpees Over Bar 4 Front Rack Lunges *total 5 Hang Power Cleans 6 Deadlifts 7 Box [...]

- UPPER: PUMP - Push - Pull 4 sets: 8 DB Bench Press @ RPE 7.5-8.5 8 DB Bent Over Rows *per side @ heavy :30 sec Tall Ring Support Hold 4-8 Strict Pull-ups *Rest [...]

- HYROX x DTSC - "Machines & stations" AMRAP 20: 100' Sled Push @ 3 x 45s 1,000m Bike Erg 100' Sandbag Lunges @ light bags 500m Row 100m Farmer Carry @ 2 x 70s/53s [...]

TEAM DAY "There is no I in team" 3 Rounds For Time: (Teams of 2) 12 Wall Walk *one working ; one holds plank 400m Run Together 24 Synchro Alternating DB "X" @ 50/35 400m [...]

- SHOULDER PUMP - Upper: Push - Pull 4 sets: 8 Bench Seated Shoulder Press @ RPE 6-7.5 8 Pendlay Rows @ tough weights *Rest 1:30 in between sets. *2 barbells out there. - WORKOUT [...]

- POSTERIOR STUFF - Lower: Pump 4 sets: 10 DB Romanian Deadlifts @ RPE 6-7.5 10 DB Bulgarian Split Squats @ RPE 6-7.5 *Rest 1:30 in between sets. *Back foot elevated for split squats. - [...]

- MIDLINE - Core 30-20-10 of: Plate Weighted Sit-ups @ tough weight Russian KB Swings @ heavy Flutter Kicks *1,1,2,2 count *10:00 min to complete. - HYROX x DTSC - “thousand meter repeats” 4 Rounds [...]