Upper: Strength Bench Press & Pull-ups 5 sets: 8 Barbell Bench Press @ RPE 6 4-6 Strict Pull-ups *weighted pull-ups if possible. *rest as needed in between. WORKOUT OF THE DAY "body armor" 5 Rounds [...]

OLY - WEEK 1 of 6 Clean 6 sets: 1 Power Clean + 1 Front Squat + 1 Squat Clean @ RPE 5-7 *rest as needed. *building up in weight. WORKOUT OF THE DAY "full [...]

HYROX SKILL "Ski Erg Sprints" *4 x 150m Ski Erg @ as fast as possible *Breathing cadence. *Chest up. Hinge. Tight belly. *Breathe. *S/M. HYROX x DTSC "a grind" For Time: 500m Ski Erg 50' [...]

WORKOUT OF THE DAY "this one hits different" 2 Rounds For Time: (Teams of 2) 60 Toes To Bar *one works ; one hangs 40 Synchro Alternating DB Clean & Jerk @ 50/35 20 Wall [...]

SHOULDERS Press & Shoulders 5 sets: 2 Tempo DB Bench Press @ RPE 10 4 Strict Pull-ups *use bands as needed. *Rest as needed here. *Find a heavy 2 on the bench press. *15:00 clock [...]

Squat Clean Olympic Lifts 6 tough sets: 1 Squat Clean @ building *finish RPE 10 *rest as needed here. WORKOUT OF THE DAY "2012 Regionals Chipper" For Time: 2,000m Row Erg 50 Single Leg Squats [...]

MIDLINE Core 3 sets: 30 Anchored Sit-ups 20 Hollow Rocks 1:00 min Low Plank Hold *10:00 to finish. HYROX x DTSC "Slay" 8 Rounds For Time: 400m Run 20 Wall Ball Shots / 50' Sled [...]

Power Snatch Olympic Lifts On a 10:00 running clock, find: 1 Power Snatch @ building *finish RPE 10 *Find a heavy rep for the day. WORKOUT OF THE DAY "back to back to back" 5:00 [...]

LEG DAY - WEEK 6 of 6 Squats & Unilateral 5 sets of: 1 Front Squats @ RPE 8-10 *Rest as needed. *Find a heavy for the day. *15:00 max.   WORKOUT OF THE DAY [...]

HYROX SKILL "Row Sprints" *4 x 150m Row @ as fast as possible *Finish @ sternum. *leg drive. long pulls. *Breathe. *power output. HYROX x DTSC "a nasty push pull run" For Time: 1,000 Meter [...]