- TEAM DAY - "New heights" AMRAP 30: (Teams of 2) 18 Partner Deadlifts @ 365/245 32 Box Jump Overs @ 24"/20" *split as needed 16 Synchro Toes To Bar 32 Cal Bike Erg *split [...]

- PUMP - Upper: Push - Pull 5 sets: 1 Pause Bench Press @ RPE 9-10 5 Weighted Strict Chin-ups *Rest 1:30 in between sets. *2 sec pause @ chest - WORKOUT OF THE DAY [...]

- SQUATS & JUMP - OHS + Plyos 6-7 sets: 1 Overhead Squat @ RPE 7.5-10 1 Max Vertical Box Jump @ Tall *Rest 1:30 in between sets. *use racks. - WORKOUT OF THE DAY [...]

- GRUNT WORK - Core / Push / Carry 3 sets for quality: 35 Flutter Kicks *total reps 50m DB Farmer Carry @ as heavy as possible *right corner and back 35 AbMat Sit-ups 50 [...]

- DEADLIFTS & SHOULDERS - Upper: Push / Pull 5 sets of: 5/3/3/1/1 Deadflits @ RPE 8-10 5 DB Z-Press @ RPE 10 *Rest 1:30 in between sets. - WORKOUT OF THE DAY - "1-800 [...]

- LEG DAY - Front Squats For quality: 3 Front Squats @ 85% 2 Front Squats @ 90% 1 Front Squats @ 95% 1 Front Squats @ 100% *Rest 2:00 in between sets. - WORKOUT [...]

- HYROX x DTSC - "Push. Pull. Squat" 3 Rounds For Time: 500m/400m Ski Erg 100' Sled Push @ 3 x 45s 50' Burpee Broad Jumps 35/30/25 Wall Ball Shots @ 20/14 *TC: 30:00 *100’ [...]

- WORKOUT OF THE DAY: SWEAT & SIP - "A NAUGHTY EXPERIENCE" AMRAP 23: (Teams of 2) 4 Squat Cleans *add 5-10 lbs after each round. 8 Synchro Lateral Burpees Over Bar P1: 12/10 Cal [...]

- PUMP - Upper: Push - Pull 4 sets: 2 Pause Bench Press @ RPE 8-9 10 DB Bent Over Rows @ heavy *total reps *Rest 1:30 in between sets. *2 sec pause @ chest [...]

- WORKOUT OF THE DAY - "Thanksgiving with the girls" For Time: "2K Row" 2,000m Row or 4,000m Bike Erg "Barbara's" 4 Rounds: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats "Grace" 30 Clean [...]