SHOULDERS Press & Bicep 5 sets: 10 Tempo DB Bench Press @ RPE 5 5 Strict Pull-ups or Banded Pull-ups *Rest as needed here. WORKOUT OF THE DAY “a pulling couplet" For Time: 30-24-18 of: [...]

Squat Clean Olympic Lifts 6 sets: 3 Squat Cleans @ RPE 5.5-6.5 *not TnG. *Rest 1:00* WORKOUT OF THE DAY "Fast" 10 Rounds For Time: 30 Double Unders 3 Power Cleans @ 135/95 *TC: 15:00 [...]

MIDLINE Core 3 sets: :20 sec Copenhagen Plank *per side 20 Medball Sit-ups :15 sec Hollow Hold 15 V-ups *10:00 to finish. HYROX x DTSC "Shaken Espresso" 3 Rounds For Time: 1,000m Run 20 Wall [...]

Power Snatch Olympic Lifts 7 sets: 2 Hang Power Snatch @ RPE 5-6.5 *Rest :15 seconds 2 Power Snatch *Hang @ knees. *Be explosive & technical here. WORKOUT OF THE DAY "Unbroken or Redo" 5 [...]

LEG DAY - WEEK 1 Squats & Unilateral 5 sets of: 6 Front Squats @ RPE 5.5-6.5 12 DB Split Squats *6 per side *moderate *Rest 1:30 in between.   WORKOUT OF THE DAY "Complex, [...]

HYROX SKILL "Sled Push" "5-8:00 minutes of practice and drills" *4 x 50' building weight for quality. *Breathing. *Hand placement. *Speed *Drive knees up. *Midfoot. HYROX x DTSC "Push.Run.Push'' For Time: 100' Sled Push @ [...]

WORKOUT OF THE DAY "Sammy's WOD Bash" 3 Rounds For Time: (Teams of 2) 21 Power Cleans @ 155/105 *ygig 10 Synchro Lateral Burpees Over Bar 15 Squat Cleans @ 155/105 *ygig 10 Synchro Burpee [...]

SHOULDERS Press & Bicep 5 sets: 2 Z-Press @ RPE 10 4-8 Strict Pull-ups *rest as needed. *take heavy attempts. WORKOUT OF THE DAY “sPECtacular" For Time: 500/425m Ski Erg 25 Toes To Bar 50 [...]

POSTERIOR Deadlifts Build To Heavy Single in 15:00 *Move the bar well. *Take your time. WORKOUT OF THE DAY "Get on your hands'" AMRAP 16: 50 Box Step-ups @ 20" 15/12 Cal Echo Bike 5 [...]

MIDLINE Core 15-30-45 of: Single Leg V-ups Flutter Kicks *1,1,2,2 *10:00 to finish. HYROX x DTSC "Run hard on shaky legs" 4 Rounds For Time: 800m Run 100' Sandbag Lunges @ light bag 800m Bike [...]