SHOULDERS Press & Shoulders 5 sets: 4 DB Seated Arnold Press @ build RPE 6.5-8.5 4 Wide Grip Banded Pull-ups *Rest as needed here. *use bands you can go unbroken with. *lat pulldown to modify [...]

OLY Overhead Squat 5 sets: 1 BTN Push Press + 1 BTN Push Jerk + 1 Snatch Balance + 1 Overhead Squat @ RPE 6-8 *building up in weight. *use racks. WORKOUT OF THE DAY [...]

MIDLINE Holds & Glutes 3 sets: :20 sec Side Plank *per side 4.4 KB Goblet Reverse Lunge @ heavy :20 sec Jump Squats *bodyweight 4.4 KB Single Leg RDLs @ heavy :20 sec V-ups *11-12 [...]

Upper: Strength Close Grip Bench Press & Pendlay Rows 5 sets: 3 Close Grip Bench Press @ RPE 6.5-8.5 3 Pendlay Rows @ build to heavy 3 *rest as needed in between. *set up 2 [...]

OLY - WEEK 4 of 6 Clean & Jerk Complex 5-6 sets: 1 Squat Clean + 1 Front Squat + 1 Squat Clean + 1 Jerk @ RPE 6.5-8.5 *build as possible *rest as needed. [...]

HYROX SKILL & STRENGTH "Pull x Push" 4 sets: 12/9 Cal Ski Erg *work on technique & cadence 6-8 Banded Push-ups *Tough band 30' Hands Only Sled Pull @ heavy sled 4-6 Strict Pull-ups *Rest [...]

WORKOUT OF THE DAY "RICCARDO" 3 Rounds For Time: 18 Synchro Toes To Bar 36 Cal Bike Erg *split 24 Synchro Alternating DB Snatch @ 50/35 36 GHD Sit-ups *split 12 Synchro Alternating DB Devil [...]

OLY Overhead Squat 5 sets: 2 BTN Push Jerks + 2 Snatch Balance + 2 Overhead Squats @ RPE 6-7 *building up in weight. *use racks. WORKOUT OF THE DAY "Modern Randy" EMOM x 15: [...]

Upper: Strength Close Grip Bench Press & Pendlay Rows 5 sets: 4 Close Grip Bench Press @ RPE 6-8 4 Pendlay Rows @ build to heavy 4 *rest as needed in between. *set up 2 [...]

HYROX SKILL & STRENGTH "Pull x Push" 4 sets: 15/10 Cal Row *work on technique & leg drive 10 Banded Push-ups *tough band around back 5 Long Burpee Broad Jumps *quality & explosive reps *Rest [...]