WORKOUT OF THE DAY "LE PUMP" 5 Rounds For Time: (w/partner) 24 Cal Ski Erg *split as needed 12 Synchro Toes To Bar 24 DB Bench Press @ 50s/35s *split as needed 30 Cal Bike [...]

OLY Snatch & OH 5 sets of: 5 Hang Power Snatch @ RPE 4 + 5 Overhead Squats @ RPE 4 *Stay technical. *Rest 1:00 in between sets. WORKOUT OF THE DAY “24.1” For Time: [...]

POSTERIOR RDLs & Step-ups 5 sets: 10 Romanian Deadlifts @ RPE 4 10 DB Farmer Step-ups @ RPE 4 (5 per side) *Move the bar well. RDLs finish @ slightly below the knees. *Rest 1:00 [...]

MIDLINE Core  4 sets:  :45 sec Weighted Low Plank Hold  15 Plate Hollow Rocks  :30 sec Max Sit-ups  *rest 1:00 in between sets.   HYROX x DTSC  "a tough mile"  4 Rounds For Time: 400m [...]

PUMP Push & Pull 5 sets: 10 Barbell Bench Press @ RPE 4 14 DB Bent Over Rows (7 per side) @ RPE 4 *Rest 1:00 in between sets.   WORKOUT OF THE DAY "open [...]

LEG DAY Lunges & Squats 4 sets: 10 Backrack Reverse Lunges (5 per side) @ RPE 5 8 Tempo KB Front Squats @ RPE 5 *controlled tempo *Rest 1:00-1:30 in between sets. WORKOUT OF THE [...]

WORKOUT OF THE DAY "WOOF" 4 Rounds For Time: (w/partner) 1,000m Bike Erg / 400m Run 15 Synchro Clean & Jerks @ 135/95 15 Synchro Lateral Burpees Over Bar @ 24"/20" *TC: 28:00 *One partner [...]

PUMP Push & Pull 4 sets: 5-10 Weighted Strict Chin-ups Max Effort Strict Dips *Rest 1:30 in between sets. *Modify reps as needed but keep it strict. Use bands if necessary and choose more volume. [...]

POSTERIOR Deadlifts 3 sets: 3/2/1 Dead Stop Deadlifts @ RPE 8/9/10 *conventional grip 6 DB Bulgarian Split Squats @ RPE 10 (3 per side) *Hold DBs at your sides *Good setup position here. Not TnG. [...]

- MIDLINE - Core 3 sets: 25 Flutter Kicks *1,1,2,2 count :20 sec Side Plank *per side 15 V-ups 10 Leg Raises Over Medball *Rest as needed here. - HYROX x DTSC - "settle in" [...]