- GRUNT WORK - Core / Push / Carry 4 sets for quality: 100’ Sled Push @ 3-4 x 45s 1:00 min Plank Hold 100’ DB Farmer Carry @ as heavy as possible 10-15 Strict [...]

- DEADLIFTS & SHOULDERS - Upper: Push / Pull 5 sets of: 8/6/4/4/4 Deadflits @ RPE 6-8 6–8 DB Z-Press @ RPE 8 *Rest 1:00 in between sets. - WORKOUT OF THE DAY - "Bend, [...]

- LEG DAY - Front Squats For quality: 10 Front Squats @ 75% 8 Front Squats @ 80% 6 Front Squats @ 85% 4 Front Squats @ 90% *Rest 2:00 in between sets. *This is [...]

GYM EVENT "ROW 2 HOLD" 9AM & 1030AM The Partner Workout 45-min partner AMRAP 13 alternating sandbags over the shoulder (Men 100# / Women 70#) 40 cals Bike or Rower OR 400m run (team choice) [...]

- PUMP - Upper: Push - Pull 4 sets: 4 Pause Bench Press @ RPE 6-7.5 10 Supinated DB Bent Over Rows @ heavy *total reps 5 Strict Chin-ups *Rest 1:30 in between sets. *2 [...]

- SQUATS & JUMP - OHS + Plyos 5 sets: 3/3/3/2/2 Overhead Squat @ RPE 6-8 5 Explosive Box Jumps @ 30”/24” *Rest 1:30 in between sets. *use racks. - WORKOUT OF THE DAY - [...]

- GRUNT WORK - Core / Push / Carry 4 sets for quality: 50’ Sled Pull Hand Over Hand @ 1-2 x 45s 12 V-ups 100’ DB Overhead Carry @ as heavy as possible *2 [...]

- DEADLIFTS & SHOULDERS - Upper: Push / Pull 5 sets of: 9/9/6/6/3 Deadflits @ RPE 6-7.5 8–10 DB Z-Press @ RPE 7 *Rest 1:00 in between sets. - WORKOUT OF THE DAY - "Up [...]

- LEG DAY - Front Squats For quality: 10 Front Squats @ 70% 8 Front Squats @ 75% 6 Front Squats @ 80% 4 Front Squats @ 85% *Rest 2:00 in between sets. *This is [...]

- HYROX x DTSC - "Run, squat, push" 4 Rounds For Time: 800m Run 30 Wall Ball Shots @ 20/14 100' Sled Push @ 2 x 45s/35s *TC: 40:00 *100' = down and back on [...]