- HYROX - EMOM x 30: 1. 200 Meter Run *working on speed today 2. 8-12 Burpee Broad Jumps 3. 200 Meter Ski Erg *working on speed here 4. 15 Wall Ball Shots @ 20/14 [...]

- WORKOUT OF THE DAY - "5K Trail Run @ VIRGINIA KEY *This event is for EVERYONE. Friends & Family welcome! *Coach Luis Echegaray will lead the trail route in this awesome community run. Will [...]

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

- STRENGTH - 5 sets: 5 Dead Stop Deadlifts @ RPE 6 *conventional grip 10 DB Bulgarian Split Squats @ RPE 6 (5 per side) *Hold DBs at your sides *Good setup position here. Not [...]

- CORE & GRIP - 4 sets: :30 sec L-Sit Hold on Box Dip Position 18-25 GHD Sit-ups *Rest as needed here. *Modify GHDs as needed. Could perform Weighted AbMat Sit-ups or 1/2 GHDs. *Score [...]

- STRENGTH: UPPER - 5 sets of: 12 DB Bench Press @ RPE 6 100’ DB Farmer Carry @ tough weight *Rest 1:30 in between sets. *DB Bench Press should be smooth. Not sticky reps [...]

- STRENGTH - 5 sets: 8 Back Squats @ RPE 6 4 Seated Box Jumps @ tough height *Rest 1:30-2:00 in between sets. *Should not be heavy. Smooth on the bar. Working on high volume [...]

- HYROX 13 - 3 Rounds For Time: 1,000 Meter Run 20 Burpee Broad Jumps 30 Wall Balls 40 Sandbag Walking Lunges *TC: 35:00

- WORKOUT OF THE DAY - For Time: (Teams of 2) 120 Cal Echo Bike *switch every 10 cals 120 Wall Balls @ 20/14 *one works; one hangs 120 Cal Row *switch every 10 cals [...]

- STRICT DIPS & STRICT PULL-UPS - 5 sets: 5-10 Strict Dips 5-10 Strict Pull-ups *Rest 1:30 in between sets. *Modify reps as needed but keep it strict. Use bands if necessary and choose more [...]