- ROW & MIDLINE INTERVALS - Every 4:00 x 4 rounds: 30/25 Cal Row 15-20 GHDs *Should be a hard pace here. Looking for :45-1:15 of rest here. *Modify the calories in order to complete [...]

- OLYMPIC LIFTING + PLYO - EMOM x 10: 3 Squat Cleans @ RPE 6-7 7 High Box Jump Overs @ 30”/24” *Squat Cleans = can be singles or TnG. Stay technical. - WORKOUT OF [...]

DTSC is closed today in honor of Labor Day. Regular hours resume tomorrow!

- WORKOUT OF THE DAY - 3 Rounds For Time: (Teams of 2) 400 Meter Run / 20 Cal Echo Bike 48 Wall Balls *Switch @ 24 24 GHDs *you go, I go 12 Wall [...]

- PRESS & PULL - 5 sets: 8 DB Bench Press @ RPE 6 5-10 Kipping C2B Pull-ups *Rest 1:00 in between sets. *Modify to Kipping Pull-ups or Banded C2B Pull-ups. Work on range of [...]

- STRENGTH - Power Snatch + OH Squats EMOM x 10: 1. 4 Power Snatch @ RPE 6 2. 6 Overhead Squats @ RPE 6 *Move the bar well. The goal here is to improve [...]

- RUN & MIDLINE INTERVALS - Every 3:00 x 3 rounds: 400 Meter Run 15-20 GHD Sit-ups *Should be a tough run. Looking for 1:30-1:50 run. Rest should be about :45 seconds each set. *Modify [...]

- OLYMPIC LIFTING + PLYO - EMOM x 10: 1. 4 Squat Cleans @ RPE 5-6 2. 6 High Box Jump Overs @ 30”/24” *Squat Cleans = can be singles or TnG. Stay technical. - [...]

- PRESS & HOLDS - 5 sets: 10 Barbell Strict Press @ RPE 6 4 KB/DB Turkish Get-ups (2 per arm) @ tough load *Working on some pressing volume here. *Same weight all across. This [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 1K Ski Erg *switch @ 500m 100 Deadlifts @ 155/225 60 Cal Echo Bike *switch every 10 cals *Rest 2:00* 60 Cal Echo Bike [...]