SHOULDERS Press & Shoulders 5 sets: 3 Tempo DB Bench Press @ RPE 9 6 Strict Pull-ups *use bands as needed. *Rest as needed here. *Tempo is just controlled down. WORKOUT OF THE DAY "moving [...]

Squat Clean Olympic Lifts Every :45 sec x 8 sets: 1 Clean Lift off + 1 Squat Clean @ building *finish RPE 9 *not TnG. *Lift off = to the knee then reset. WORKOUT OF [...]

MIDLINE Core 4 sets: 1:00 min Plank Hold 20 Leg Raises over KB 15 V-ups *10:00 to finish. HYROX x DTSC "Sheesh" 3 Rounds For Time: 1,000m Run 40 Wall Ball Shots @ race standard [...]

Power Snatch Olympic Lifts Every :45 sec x 8 sets: 1 Power Snatch @ building *finish RPE 9 *quality reps. WORKOUT OF THE DAY "Its giving" For Time: 12-18-24 of: Pull-ups Double DB Hang Cleans [...]

LEG DAY - WEEK 5 of 6 Squats & Unilateral 5 sets of: 2 Front Squats @ RPE 7-9 6 DB RDLs @ heavy *Rest 1:30 in between. WORKOUT OF THE DAY "a tough chipper" [...]

HYROX SKILL "Burpee Broad Jump Work" *4 x 25' Burpee Broad Jumps @ as fast as possible *speed down. *controlled, long jump. *step up from the ground. HYROX x DTSC "short and aerobic" AMRAP 25: [...]

Join DTSC at StayFit305 Summer Sweat 2026, the biggest fitness event of the summer, at the InterContinental Miami! Please note that DTSC will be closed on June 13, and no classes will be held that [...]

SHOULDERS Press & Shoulders 5 sets: 4 Tempo DB Bench Press @ RPE 7.5-8.5 8 DB Pocket Rows *4 per side @ heavy *Rest as needed here. *Tempo is just controlled down. *Pull more towards [...]

Squat Clean Olympic Lifts EMOM x 10: 1 Clean Pull + 1 Squat Clean @ RPE 7.5-8.5 *not TnG. WORKOUT OF THE DAY "Cycling" EMOM x 16: 1. 15 Deadlifts @ 135/95 2. 12/9 Cal [...]

MIDLINE Core 4 sets: :20 sec DB Side Plank Hold *per side 15 Lying Leg Raises :20 sec Hollow Rocks 10 V-ups *10:00 to finish. HYROX x DTSC "4x800s" 4 Rounds For Time: 800m Run [...]