- PUMP - Upper: Push - Pull 4 sets: 5 Pause Bench Press @ RPE 4-6 12 Supinated DB Bent Over Rows @ heavy *total reps 12 Push-ups *Rest 1:30 in between sets. *2 sec [...]

- SQUATS & JUMP - OHS + Plyos 5 sets: 5/5/5/3/3 Overhead Squat @ RPE 4-6 5 Explosive Box Jumps @ 24”/20” *Rest 1:30 in between sets. *Use racks. - WORKOUT OF THE DAY - [...]

- GRUNT WORK - Core 4 sets for quality: 50’ Sled Push @ 2-3 x 45s 1:00 min Plank Hold 100’ DB Farmer Carry @ as heavy as possible *11:00 min to complete. *Take your [...]

- LEG DAY - Front Squats For quality: 10 Front Squats @ 60% 8 Front Squats @ 65% 6 Front Squats @ 70% 4 Front Squats @ 75% *Rest 2:00 in between sets. - WORKOUT [...]

- LEG DAY - Front Squats For quality: 10 Front Squats @ 60% 8 Front Squats @ 65% 6 Front Squats @ 70% 4 Front Squats @ 75% *Rest 2:00 in between sets. - WORKOUT [...]

- HYROX x DTSC - "EL HYROX" AMRAP 30: 50’ Sled Pull @ 2 x 45s 500/400 Meter Row 100m Farmer Carry @ 2 x 70s/53s 500/400 Meter Ski Erg 50’ Burpee Broad Jump 500 [...]

- TEAM DAY - "SHEESH" 5 Rounds For Time: (Teams of 2) 30 Cal Echo Bike *Split as needed 20 Clean and Jerks @ 135/95 *YGIG P1: 10 Pull-ups / P2: 3 Wall Walks *TC: [...]

- PUMP - Upper: Push - Pull 5-6 sets: 1 Bench Press @ work up to heavy single *Rest 1:30 in between sets. - WORKOUT OF THE DAY - "DTSC GONE BAD" EMOM x 18: [...]

- OLY & JUMP - Olympic Lifting: Snatch + Plyos 6-7 sets: 1 Power Snatch + 1 Squat Snatch @ RPE 8-10 *Rest 1:30 in between sets. - WORKOUT OF THE DAY - "GRIP AND [...]

- UPPER & ABS - Core For Time: 50 GHDs 50 Medball Weighted Sit-ups @ 20/14 50 V-ups - HYROX x DTSC - "BAMBI" AMRAP 22: 400m Run 30 Wall Ball Shots @ 20/14 400m [...]