WORKOUT OF THE DAY "Pulling Away" For Time: (Teams of 2) 40 DB Hang Clean @ 50/35s *split 28 Strict Pull-ups *one works ; one hangs 600m Bike Erg / 300m Ski Erg *both working [...]

SHOULDERS & TRICEPS Press 5 sets: 6 Z-Press @ RPE 6 12 Banded Push-ups *Rest 1:00 in between sets. WORKOUT OF THE DAY “Fast" AMRAP 15: 3 Wall Walks 15 Burpee To Target 60 Double [...]

POSTERIOR Deadlifts & Split Squats 5 sets: 6 Deadlifts @ RPE 6 6 DB Split Squats (3 per side) @ RPE 8 *Move the bar well. *Rest 1:00 in between sets. WORKOUT OF THE DAY [...]

MIDLINE Core 3 sets: 10 Plank Down and Ups 15 Hollow Rocks 10 Plank DB Pull Throughs 15 V-ups *10:00 to finish. HYROX x DTSC "Lower Endurance" 3 sets: 400m Run 100' Sandbag Lunges 400m [...]

LEG DAY Lunges & Squats 4 sets: 8 Back Squats @ RPE 6 8 DB Farmer Reverse Lunges (4 per side) @ RPE 8 *Rest 1:00-1:30 in between sets. *Same weight all across.   WORKOUT [...]

LEG DAY Lunges & Squats 4 sets: 8 Back Squats @ RPE 6 8 DB Farmer Reverse Lunges (4 per side) @ RPE 8 *Rest 1:00-1:30 in between sets. *Same weight all across.   WORKOUT [...]

HYROX SKILL "Wall Balls" "5-7:00 minutes of practice and drills" *Even steps. *hand placement. *Controlled down. *breathing. *cadence. HYROX x DTSC "Trifecta" 3 Rounds For Time: 1,000m Run 500m Row 35 Wall Balls *TC: 30:00

WORKOUT OF THE DAY "Moving and grooving" For Time: (Teams of 2) 50 Front Squats @ 95/65 *split 40 Synchro Toes To Bar 3,000 Meter Bike Erg *switch every 500m 40 Front Squats @ 115/75 [...]

SHOULDERS & TRICEPS Press 5 sets: 8 Z-Press @ RPE 5 16 Banded Face Pulls @ tough band *Rest 1:00 in between sets. WORKOUT OF THE DAY “Push the pace" 3 Rounds For Time of: [...]

POSTERIOR Deadlifts & Split Squats 5 sets: 8 Deadlifts @ RPE 5 8 DB Split Squats (4 per side) @ RPE 7 *Move the bar well. *Rest 1:00 in between sets. WORKOUT OF THE DAY [...]