WORKOUT OF THE DAY "Hot summer" For Time: (Teams of 2) 60 Cal Ski Erg *split as needed 45 Synchro DB Front Squats @ 50s/35s 30 Synchro Burpees Over DBs 45 Cal Ski Erg *split [...]

SHOULDERS Press & Shoulders 5 sets: 5-6 DB Strict Press Seated on bench @ RPE 7-8 10-12 KB Gorilla Rows @ as heavy as possible *Rest as needed here. *heavier than last week. WORKOUT OF [...]

OLY Snatch 6 sets: 1 Snatch Pull + 1 Dip Squat Snatch + 1 Squat Snatch @ RPE 6-8 *building up in weight. *drop after dip squat snatch. *Rest as needed. WORKOUT OF THE DAY [...]

Core 1 big set: 75 Anchored Sit-ups 1:30 min Plank Hold 50 Anchored Sit-ups 1:30 min Plank Hold 25 Anchored Sit-ups *10:00 to finish. HYROX x DTSC "brutal wednesday" 2 Rounds For Time: 1,000m Ski [...]

Upper: Strength Bench Press & Pull-ups 5 sets: 5 Barbell Bench Press @ RPE 6.5-7.5 3-5 Paused Strict Pull-ups *1-2 sec pause @ top *rest as needed in between. *building up in weight. WORKOUT OF [...]

OLY - WEEK 3 of 6 Clean Complex 6 sets: 1 Clean Lift Off + 1 Squat Clean + 1 Hang Squat Clean @ RPE 6-8 *building *rest as needed. *hang @ knees. WORKOUT OF [...]

HYROX SKILL & STRENGTH "Sled Work" 5 sets: 50' Sled Push @ build to a tough set 10 DB Goblet Squats @ build to tough weight *Rest as needed. HYROX x DTSC "coming in hot" [...]

SHOULDERS Press & Shoulders 5 sets: 6-7 DB Strict Press Seated on bench @ RPE 6-7 8-10 Reverse Grip Barbell Bent Over Rows @ build to tough set *Rest as needed here. WORKOUT OF THE [...]

OLY Snatch 6 sets: 1 Snatch High Pull + 2 Squat Snatch @ RPE 5.5-7.5 *Not TnG. *building up in weight. *Rest 1:30 in between sets. WORKOUT OF THE DAY "Complex. Bike. Jump" For Time: [...]

MIDLINE Core 1 big set: 100 Anchored Sit-ups *Every break, perform 1:00 min Plank Hold *10:00 to finish. HYROX x DTSC "going, going, gone" For Time: 800m Ski Erg 150' Back Rack Plate Lunges @ [...]