- MIDLINE - Crunch & Holds For Time: 24 GHDs 1:00 min Plank Hold 48 Single Leg V-ups 1:00 min Plank Hold 24 GHDs *can swap GHDs for Sit-ups today. *12:00 to finish. - HYROX [...]

- PUMP - Upper: Push / Pull 5 sets of: 3 DB Bench Press @ RPE 9-10 1 Hang Power Cleans @ RPE 9-10 *Rest 1:00 in between sets. - WORKOUT OF THE DAY - [...]

- LEG DAY - Lower: Squat / Unilateral 4-5 sets: 8 DB Farmer Step-ups @ RPE 7-10 6 DB Goblet Squats @ RPE 10 *Rest 1:00 in between sets. *Move well here. Time - WORKOUT [...]

- HYROX x DTSC - "There and Back" 5 Rounds For Time: 15/10 Cal Ski Erg 100' Farmer Carry @ 70s/53s 15/10 Cal C2 Bike Erg 100' Sandbag Lunges @ light bag 15/10 Cal Ski [...]

TEAM DAY "Bro sesh" For Time: (Teams of 2) 120 Double Unders *Each 100 Cal Row 80 Bench Press @ 165/115 40 Sandbag Cleans @ heavy 10 Rope Climbs @ 15/12' *TC: 30:00 *You go; [...]

- POSTERIOR - Lower: Split Squats / Hinge 4-5 sets: 4 DB Bulgarian Split Squats *2 per side @ RPE 9 8 Barbell TnG Deadlifts @ RPE 5-9 *Rest 1:00 in between sets. *Hold DBs [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 6 sets: 1 Power Snatch + 1 Squat Snatch @ RPE 7.5-8.5 5 High Box Jumps @ *pick tough height *Rest 1:00 in between sets. - WORKOUT [...]

- MIDLINE - Crunch & Holds For Time: 1:30 Low Plank Hold 100 Weighted DB AbMat Sit-ups @ 25/15 1:30 Low Plank Hold *TC: 12:00 - HYROX x DTSC - "Downtown Loops" For Time: 50 [...]

- PUMP - Upper: Push / Pull 5 sets of: 4 DB Bench Press @ RPE 8-9 2 Unbroken Barbell Hang Power Cleans @ RPE 8-9 *Rest 1:00 in between sets. - WORKOUT OF THE [...]

- LEG DAY - Lower: Squat / Unilateral 4-5 sets: 8 DB Farmer Walking Lunges @ RPE 7-10 8 DB Goblet Squats @ RPE 9 *Rest 1:00 in between sets. *Move well here. - WORKOUT [...]