- UPPER: PUSH/PULL - Bench & Row 5 sets of: 6 Barbell Close Grip Bench Press @ RPE 6-7.5 6 Barbell Pendlay Rows @ building *Rest 1:00 in between sets. *Close grip bench should be [...]

- WORKOUT OF THE DAY - "MURPH" For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *Wear a weighted vest if possible (20/14) *TC: 90:00 minutes *There are many [...]

DTSC is closed today in honor of the holiday weekend. Please plan your workouts accordingly. Join us tomorrow, Monday, May 26th as we do Memorial Day Murph to honor Navy Lieutenant Michael P. Murphy, a [...]

- WORKOUT OF THE DAY - "50 Cent" For Time: (Teams of 2) Buy in: 100 Cal Bike Erg *split as needed Directly into: 5 Rounds of: 10 Synchro Toes To Bar 20 DB Bench [...]

- UPPER: PUSH/PULL - Push Jerks & Strict Pulling 5 sets: 10/8/6/4/2 Barbell Push Jerks @ RPE 5-7 4-8 Strict Chin-ups *Rest 1:00 in between sets. *use racks for jerks. *building from light to moderate [...]

- LEG DAY - Lower: Deadlifts + Step-ups 5 sets: 10/8/6/4/2 Deadlifts @ RPE 5-7 10 DB Farmer Step-ups (5 per side) @ RPE 5-6 *Rest 1:30 in between sets. - WORKOUT OF THE DAY [...]

- CORE - Midline & Grip 4 sets: :30 sec Dead Bar Hang 20 Tall Plank Knee To Elbow (1,2,3,4 count) 15 Strict Hanging Knee Raises 10 Hollow Rocks *move fast here. *15:00 min to [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 8 Barbell Close Grip Bench Press @ RPE 5-7 8 Barbell Pendlay Rows @ building *Rest 1:00 in between sets. *Close grip bench should be [...]

- LEG DAY - Strength: Back Squats 5 sets: 10/8/6/4/2 Back Squats @ RPE 5-7 10 DB Glute Bridge on Bench + 10 sec hold at the top on last rep after each set of [...]

- WORKOUT OF THE DAY - HYROX 05.18 "HYROX DOUBLE ACTION" For Time: 400m Run Together 300' Burpee Broad Jumps *split however 400m Run Together 200m Farmer Carry @ heavy *split however 400m Run Together [...]