SHOULDERS Press & Shoulders 5 sets: 4 Tempo DB Bench Press @ RPE 7.5-8.5 8 DB Pocket Rows *4 per side @ heavy *Rest as needed here. *Tempo is just controlled down. *Pull more towards [...]

Squat Clean Olympic Lifts EMOM x 10: 1 Clean Pull + 1 Squat Clean @ RPE 7.5-8.5 *not TnG. WORKOUT OF THE DAY "Cycling" EMOM x 16: 1. 15 Deadlifts @ 135/95 2. 12/9 Cal [...]

MIDLINE Core 4 sets: :20 sec DB Side Plank Hold *per side 15 Lying Leg Raises :20 sec Hollow Rocks 10 V-ups *10:00 to finish. HYROX x DTSC "4x800s" 4 Rounds For Time: 800m Run [...]

LEG DAY - WEEK 4 Squats & Unilateral 5 sets of: 3 Front Squats @ RPE 7.5-8.5 10 Single Leg DB RDLs *5 per side *moderate *Rest 1:30 in between. WORKOUT OF THE DAY "big [...]

HYROX SKILL "Sled Pull" "5:00 minutes of practice and drills" *4 x 25' Sled Pull @ building to a heavy load *hand over pulls. *hip drive. *foot position. *hand placement. HYROX x DTSC "pull.lunges.pull" 3 [...]

WORKOUT OF THE DAY "Team Work For Real" 4 Rounds For Time: (Teams of 2) 20 Pull-ups *one working ; one hangs 15 Synchro Alternating DB Clean and Jerk @ 50/35 10 Wall Walks *one [...]

SHOULDERS Press & Shoulders 5 sets: 5 Tempo DB Bench Press @ RPE 7-8 10 DB Rear Delt Raises @ moderate weight *Rest as needed here. *Tempo is just controlled down. WORKOUT OF THE DAY [...]

Squat Clean Olympic Lifts 6-7 sets: 1 Clean Lift Off + 1 Clean Deadlift + 1 Squat Clean @ RPE 7-8.5 *Rest 1:00 in between sets. WORKOUT OF THE DAY "posterior madness" 7 Rounds For [...]

Power Snatch Olympic Lifts 6-7 sets: 1 Snatch Pull + 1 Snatch High Pull + 1 Low Hang Power Snatch @ RPE 7-8.5 *Be explosive & technical here. WORKOUT OF THE DAY "a couplet and [...]

HYROX SKILL "Sled Push" "5-7:00 minutes of practice and drills" *4 x 50' Sled Push @ building load *legs. *foot position. *hand placement. *mid foot. *knee drive. HYROX x DTSC "All upper" 5 Rounds For [...]