SHOULDERS Press & Bicep 5 sets: 2 Z-Press @ RPE 10 4-8 Strict Pull-ups *rest as needed. *take heavy attempts. WORKOUT OF THE DAY “sPECtacular" For Time: 500/425m Ski Erg 25 Toes To Bar 50 [...]

POSTERIOR Deadlifts Build To Heavy Single in 15:00 *Move the bar well. *Take your time. WORKOUT OF THE DAY "Get on your hands'" AMRAP 16: 50 Box Step-ups @ 20" 15/12 Cal Echo Bike 5 [...]

MIDLINE Core 15-30-45 of: Single Leg V-ups Flutter Kicks *1,1,2,2 *10:00 to finish. HYROX x DTSC "Run hard on shaky legs" 4 Rounds For Time: 800m Run 100' Sandbag Lunges @ light bag 800m Bike [...]

Clean & Jerk Olympic Lifts 5 sets of: 2 TnG Power Cleans @ RPE 10 *Rest :20 sec 2 UB Push Jerks @ RPE 10 *Stay technical. *Rest 1:00 in between sets. WORKOUT OF THE [...]

LEG DAY - WEEK 6 Lunges & Squats 4 sets: 5/4/3/2 Back Squats @ RPE 7/8/9/10 *Rest as needed. WORKOUT OF THE DAY "icing on the cake" AMRAP 11: 800m Row 20 Thrusters @ 95/65 [...]

HYROX SKILL "Sled Pull Hand Over Hand" "7-9:00 minutes of practice and drills" *4 x 50' building weight for quality. *Breathing. *Pulling. *Base. *Core tight. *Fast hands or hip drive. HYROX x DTSC "Hulk's hands'' [...]

WORKOUT OF THE DAY "Sarka's Benchmark" AMRAP 22: (Teams of 2) 24 Cal Ski Erg *split 18 Burpee Box Get Overs *split 12 Power Snatch @ 135/95 *you go ; i go 6 Synchro Bar [...]

SHOULDERS Press & Bicep 5 sets: 3 Z-Press @ RPE 9 5 Banded or Strict Chin-ups *Rest 1:00 in between sets. *Use racks. WORKOUT OF THE DAY “Go up, then down" For Time of: 30 [...]

POSTERIOR Deadlifts & Split Squats 5 sets: 2 Deadlifts @ RPE 8-9 4 DB Split Squats (3 per side) @ RPE 9-10 *Move the bar well. *Rest 1:00 in between sets. WORKOUT OF THE DAY [...]

MIDLINE Core 1 set: 50-40-30-20-10 of: AbMat Sit-ups *:45 sec Low Plank Hold after each set. *10:00-12:00 to finish. HYROX x DTSC "Lower Endurance 3.0" For Time: 1,500m Run 250' Sled Push @ 5 x [...]