WORKOUT OF THE DAY "Sarka's Benchmark" AMRAP 22: (Teams of 2) 24 Cal Ski Erg *split 18 Burpee Box Get Overs *split 12 Power Snatch @ 135/95 *you go ; i go 6 Synchro Bar [...]

SHOULDERS Press & Bicep 5 sets: 3 Z-Press @ RPE 9 5 Banded or Strict Chin-ups *Rest 1:00 in between sets. *Use racks. WORKOUT OF THE DAY “Go up, then down" For Time of: 30 [...]

POSTERIOR Deadlifts & Split Squats 5 sets: 2 Deadlifts @ RPE 8-9 4 DB Split Squats (3 per side) @ RPE 9-10 *Move the bar well. *Rest 1:00 in between sets. WORKOUT OF THE DAY [...]

MIDLINE Core 1 set: 50-40-30-20-10 of: AbMat Sit-ups *:45 sec Low Plank Hold after each set. *10:00-12:00 to finish. HYROX x DTSC "Lower Endurance 3.0" For Time: 1,500m Run 250' Sled Push @ 5 x [...]

Clean & Jerk Olympic Lifts 5 sets of: 3 TnG Power Cleans @ RPE 8.5 Drop 3 TnG Push Jerks @ RPE 8.5 *Stay technical. *Rest 1:00 in between sets. WORKOUT OF THE DAY "Class [...]

LEG DAY - WEEK 5 Lunges & Squats 4 sets: 3 Back Squats @ RPE 8.5 6 DB Farmer Reverse Lunges (3 per side) @ RPE 9 *Rest 1:00-1:30 in between sets. WORKOUT OF THE [...]

HYROX SKILL "Row Erg" "6-7:00 minutes of practice and drills" *4 x 150m for quality. *Breathing. *Pulling. *S/M. *Foot placement. *Damper

WORKOUT OF THE DAY "Up, Down & Around" Teams of 2: AMRAP 14: 3 Wall Walks *split 12 Synchro DB Snatch @ 50/35 15 Box Jumps @ 24"/20" *split 200m Run Together *Rest 2:00* AMRAP [...]

SHOULDERS Press 5 sets: 4 Z-Press @ RPE 7-8 8 Plyo Push-ups *** 12 Banded Tricep Extensions *Rest 1:00 in between sets. ***Explosive Jumping Push-ups or Banded Explosive Push-ups WORKOUT OF THE DAY “Hat Trick" [...]

POSTERIOR Deadlifts & Split Squats 5 sets: 4 Deadlifts @ RPE 7-8 6 DB Split Squats (3 per side) @ RPE 8 *Move the bar well. *Rest 1:00 in between sets. WORKOUT OF THE DAY [...]