Upper: Strength Close Grip Bench Press & Pendlay Rows 5 sets: 3 Close Grip Bench Press @ RPE 6.5-8.5 3 Pendlay Rows @ build to heavy 3 *rest as needed in between. *set up 2 [...]

OLY - WEEK 4 of 6 Clean & Jerk Complex 5-6 sets: 1 Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Jerk @ RPE 6.5-8.5 *build as possible *rest as needed. [...]

HYROX SKILL & STRENGTH "Pull x Push" 4 sets: 12/9 Cal Ski Erg *work on technique & cadence 6-8 Banded Push-ups *Tough band 30' Hands Only Sled Pull @ heavy sled 4-6 Strict Pull-ups *Rest [...]

WORKOUT OF THE DAY "RICCARDO" 3 Rounds For Time: 18 Synchro Toes To Bar 36 Cal Bike Erg *split 24 Synchro Alternating DB Snatch @ 50/35 36 GHD Sit-ups *split 12 Synchro Alternating DB Devil [...]

OLY Overhead Squat 5 sets: 2 BTN Push Jerks + 2 Snatch Balance + 2 Overhead Squats @ RPE 6-7 *building up in weight. *use racks. WORKOUT OF THE DAY "Modern Randy" EMOM x 15: [...]

Upper: Strength Close Grip Bench Press & Pendlay Rows 5 sets: 4 Close Grip Bench Press @ RPE 6-8 4 Pendlay Rows @ build to heavy 4 *rest as needed in between. *set up 2 [...]

HYROX SKILL & STRENGTH "Pull x Push" 4 sets: 15/10 Cal Row *work on technique & leg drive 10 Banded Push-ups *tough band around back 5 Long Burpee Broad Jumps *quality & explosive reps *Rest [...]

WORKOUT OF THE DAY "go dizzy" For Time: 42 Cal Echo Bike *split 21 Synchro DB Thrusters @ 50s/35s 21 Synchro Lateral Burpees Over DBs 9 Wall Walks *one works ; one holds DBs 30 [...]

OLY Overhead Squat 5 sets: 3 BTN Push Jerks + 6 Overhead Squats @ RPE 6 *building up in weight. *use racks. WORKOUT OF THE DAY "tough emom" EMOM x 20: 1. 15 Toes To [...]

MIDLINE Core & Glutes 3 sets: :30 sec Side Plank Hold *per side 8 Heavy DB Goblet Squats @ build 16 Jumping Lunges *bodyweight 20 V-ups *10-12 minutes to finish. HYROX x DTSC "a shaky [...]