OLY Power Snatch EMOM x 10: 1. 5 Power Snatch @ 50% 2. :30 sec Double Under Practice *goal here is to be technical, powerful, and snappy with the barbell. *we are working on fast [...]

ACCESSORY: HYROX "Core, Holds & Lower" 3 sets: 1:00 min Plank Hold 6.6 KB Single Leg RDLs @ tough weight 18 Plate V-ups 6.6 KB Goblet Foot Elevated Split Squats @ tough weight *10-12 minutes [...]

Upper: Strength Upper: Pressing & Plyos 5 sets: 5 Push Press @ 60-70% 3 Explosive Seated Box Jumps *rest as needed in between. *tips = vertical torso, straight down dip, fast drive. *use racks. WORKOUT [...]

Lower - WEEK 1 of 6 Back Squats 5 sets: 6 Back Squats @ 60-70% *start a new set every 1:45. *build in within 60-70% of your heaviest recent back squat. WORKOUT OF THE DAY [...]

HYROX SKILL & STRENGTH "Upper & Plyos" 3 sets: 50' Sled Push @ build to a heavy set of 50' for the day 10 Banded Push-ups 100' Pinch Plate Farmer Carry @ build to a [...]

TEAM DAY "Halloween" 2 Rounds For Time: (Teams of 2) 50 Ping Pong Wall Balls 50 Cal Echo Bike *split 50 Synchro DB "X" @ 50/35 50 Cal C2 Bike Erg *split *TC: 30:00 *Round [...]

Chest Pump Power Cleans & DB Bench Press 5 sets: 1 Power Clean @ build to a heavy single 5 DB Bench Press @ build to a heavy 5 *Rest as needed here. WORKOUT OF [...]

Lower: Posterior Deadlifts 5 sets: 5.4.3.2.1 Deadlifts @ build to a heavy single *take your time. WORKOUT OF THE DAY "Heavy hands" 5 Rounds For Time: 8 Deadlifts @ 185/125 12 Toes To Bar 24 [...]

ACCESSORY: HYROX "Quads, bums & core" 3 sets: 10 KB Cossack Squats @ moderate *5 per side :20 sec Copenhagen Plank *per side 10 KB Goblet Split Squats @ moderate *5 per side 20 Weighted [...]

Upper: Strength Shoulders: Push - Pull 5 sets: 5.4.3.2.1 Strict Press @ build to a heavy 1 10 DB Bent Over Rows after each set. *5 per side *rest as needed in between. *use racks. [...]