- MIDLINE - Core 30-20-10 of: Plate Weighted Sit-ups @ tough weight Russian KB Swings @ heavy Flutter Kicks *1,1,2,2 count *10:00 min to complete. - HYROX x DTSC - “thousand meter repeats” 4 Rounds [...]

- OLY DAY - Weightlifting EMOM  EMOM x 10: 2 Power Cleans + 2 Front Squats @ RPE 6-7.5 *Both in the same minute. *Singles are okay on the power cleans. *work on being technical. [...]

- UPPER: PUMP - Push - Pull 4 sets: 10 DB Bench Press @ RPE 6-7.5 10 DB Bent Over Rows @ heavy :30 sec Ring Plank Hold 10 Feet Elevated Ring Rows *Rest 2:00 [...]

- TEAM DAY - "Party gone wrong " For Time: (Teams of 2) 500m Bike Erg ; 75 Double Unders *each 60 DB Reverse Lunges @ 50s/35s *split as needed 60 Burpee To Target *split [...]

- SHOULDER PUMP - Upper: Push - Pull 4 sets: 10 Bench Seated Shoulder Press @ RPE 5.5-7 10 Pendlay Rows @ tough weights *Rest 1:30 in between sets. *2 barbells out there. - WORKOUT [...]

- POSTERIOR STUFF - Lower: Pump 4 sets: 12 DB Romanian Deadlifts @ RPE 5.5-7 12 DB Bulgarian Split Squats @ RPE 5.5-7 *Rest 1:30 in between sets. *Back foot elevated for split squats. - [...]

- MIDLINE - Core 21-15-9 of: GHD Sit-ups V-ups *8 Candlesticks after each set. *10:00 min to complete. - HYROX x DTSC - “Roulette Wheel” 8 Rounds For Time: 400m of "X" 15 Wall Ball [...]

- OLY DAY - Weightlifting EMOM EMOM x 10: 3 Power Cleans + 3 Front Squats @ RPE 5-6 *Both in the same minute. *Singles are okay on the power cleans. *work on being technical. [...]

- UPPER: PUMP - Push - Pull 4 sets: 12 DB Bench Press @ RPE 5-6.5 12 DB Bent Over Rows @ heavy :30 sec Tall Plank Hold :25 sec Dead Bar Hang *Rest 2:00 [...]

HYROX x DTSC - "Bike a mile, Run a mile" - AMRAP 20: 1,600m Bike Erg 200’ Sandbag Walking Lunges 1,600m Run 200’ Sled Push @ 3 x 45s Max Burpee Broad Jump in time [...]