- PRESS & HOLDS - 5 sets: 6 Barbell Strict Press @ RPE 7.5-8 6 KB Windmill (3 per arm) @ tough load *Working on some pressing volume here. *Same weight all across. This is [...]

HYROX 01 AMRAP 30: 5 Burpees 10 Wall Ball Shots (20/14) 15 Cal Row 20 Sandbag Lunges (60/40 lbs) 25 Sit-ups 30 Meter Farmer Carry (50s/35s)

- WORKOUT OF THE DAY - For Time: w/partner 50 Front Squats @ 135/95 80 Box Jumps @ 24”/20” 40 Thrusters @ 155/105 60 Box Jump Overs @ 24”/20” 30 Clean and Jerks @ 185/135 [...]

- PRESS & PULL - 5 sets: 6-8 DB Bench Press @ RPE 7 3-5 Bar Muscle-ups *Rest 1:00 in between sets. *Modify to Box Bar Muscle-ups or Banded Bar Muscle-ups. Work on range of [...]

- STRENGTH - Power Snatch + OH Squats EMOM x 10: 3 Power Snatch @ RPE 7 7 Overhead Squats @ RPE 7 *Move the bar well. The goal here is to improve positions & [...]

- 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 [...]