MIDLINE Holds & Glutes 3 sets: 1:00 min Low Plank Hold 5 Tempo KB Goblet Squats @ heavy 10 KB Goblet Reverse Lunges @ heavy 10 Hollow Rocks 15 V-ups *10-12 minutes to finish. HYROX [...]

Upper: Strength Close Grip Bench Press & Pendlay Rows 6 sets: 1 Close Grip Bench Press @ build to a heavy 1 2 Pendlay Row @ build to heavy 2 *rest as needed in between. [...]

OLY - WEEK 6 of 6 Clean & Jerk Complex in 15:00 min find a heavy: 1 Squat Clean + 1 Jerk @ RPE 10 *rest as needed. WORKOUT OF THE DAY "a classic couplet" [...]

SHOULDERS Press & Shoulders 5 sets: 3 DB Standing Arnold Press @ build RPE 7-9 3 Chin-ups *Rest as needed here. *use bands you can go unbroken with. *lat pulldown to modify pull-ups as needed. [...]

OLY Overhead Squat 5 sets: 3 BTN Push Jerk + 2 Snatch Balance + 1 Overhead Squat @ RPE 6.5-8.5 *building up in weight. *use racks. WORKOUT OF THE DAY "a moving day" EMOM x [...]

MIDLINE Holds & Glutes 3 sets: 1:00 min Low Plank Hold 5 Tempo KB Goblet Squats @ heavy 15 V-ups :20-25 sec Jump Lunges *bodyweight *10-12 minutes to finish. HYROX x DTSC "THRESHOLD" 6 Rounds [...]

Upper: Strength Close Grip Bench Press & Pendlay Rows 5 sets: 2 Close Grip Bench Press @ RPE 7-9 2 Pendlay Rows @ build to heavy 2 *rest as needed in between. *set up 2 [...]

OLY - WEEK 5 of 6 Clean & Jerk Complex Every 2:00 min x 5 sets: 1 Clean Pull + 1 Squat Clean + 1 Front Squat + 1 Jerk @ RPE 7-9 *build as [...]

HYROX SKILL & STRENGTH "Pull x Push" 4 sets: 10 KB Gorilla Rows @ heavy 100' KB Farmer Carry @ heavy *down and back 10 Push-ups 50' Sled Push @ heavy *Rest as needed. 12-15:00 [...]

WORKOUT OF THE DAY "Long weekend ahead" 10 Rounds For Time: 12 Cal Ski Erg *split 12 Synchro American KB Swings @ 53/35 8 Toes To Bar *each *YGIG 8 Synchro KB Goblet Squats @ [...]