- HYROX WORKOUT - For Time: 1K Run 50' Burpee Broad Jumps 50 Wall Balls @ 20/14 150 Meter Farmer Carry @ 70s/53s 50 Wall Balls @ 20/14 50' Burpee Broad Jumps 1K Run *TC: [...]

- STRENGTH - 3 sets: 3/2/1 Back Squats @ RPE 8/9/10 *building *Rest 1:30ish in between sets. *Take your time here. - WORKOUT OF THE DAY - "The Classic" For Time: 33-27-21-15-9 of: Thrusters @ [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 1-10 of: Rope Climbs @ 12ft Box Jump Overs (both athletes) Squat Cleans @ 155/105 *TC: 25:00 *Flow = 1 RC, 1+1 BJO, 1 [...]

- STRENGTH: UPPER - 4 sets: 5-10 Weighted Strict Ring Dips 5-10 Weighted Wide Grip Strict Pull-ups *Rest 1:30 in between sets. *Modify reps as needed but keep it strict. Use bands if necessary and [...]

- STRENGTH - 4 sets: 2 Dead Stop Deadlifts @ RPE 9 *conventional grip 6 DB Bulgarian Split Squats @ RPE 9 (3 per side) *Hold DBs at your sides *Good setup position here. Not [...]

- CORE & GRIP - 4 sets: :25 sec L-Sit Flutter Kicks on Pull-up Bar 15-20 GHDs *Rest as needed here. - WORKOUT OF THE DAY - For Time: 20/15 Echo Bike Cals 30/25 Cal [...]

- STRENGTH - 5 sets of: 3 DB Bench Press @ RPE 8-9 50’ DB Farmer Carry @ tough weight *Rest 1:30 in between sets. *Suggested Farmer weight = 90s/70s - WORKOUT OF THE DAY [...]

- STRENGTH - 3 sets: 2 Back Squats @ RPE 8-9 *building 2 Seated Box Jumps @ max height *Rest 1:30-2:00 in between sets. - WORKOUT OF THE DAY - For Time: 100 Air Squats [...]

- HYROX WORKOUT - 5 Rounds For Time: 400 Meter Run 30 Air Squats 200 Meter Row 10 Burpee To Target *TC: 35:00 *400 Meter Run should be consistent. *Goal = Moderate effort on the [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 1,000 Meter Run Together 50 Synchro SA DB Thrusters @ 35/50 300 Double Unders *Split as needed 40 Synchro SA DB Snatch @ 35/50 [...]