SHOULDERS Press & Shoulders 5 sets: 2 Tempo DB Bench Press @ RPE 10 4 Strict Pull-ups *use bands as needed. *Rest as needed here. *Find a heavy 2 on the bench press. *15:00 clock [...]

Squat Clean Olympic Lifts 6 tough sets: 1 Squat Clean @ building *finish RPE 10 *rest as needed here. WORKOUT OF THE DAY "2012 Regionals Chipper" For Time: 2,000m Row Erg 50 Single Leg Squats [...]

MIDLINE Core 3 sets: 30 Anchored Sit-ups 20 Hollow Rocks 1:00 min Low Plank Hold *10:00 to finish. HYROX x DTSC "Slay" 8 Rounds For Time: 400m Run 20 Wall Ball Shots / 50' Sled [...]

Power Snatch Olympic Lifts On a 10:00 running clock, find: 1 Power Snatch @ building *finish RPE 10 *Find a heavy rep for the day. WORKOUT OF THE DAY "back to back to back" 5:00 [...]

LEG DAY - WEEK 6 of 6 Squats & Unilateral 5 sets of: 1 Front Squats @ RPE 8-10 *Rest as needed. *Find a heavy for the day. *15:00 max.   WORKOUT OF THE DAY [...]

HYROX SKILL "Row Sprints" *4 x 150m Row @ as fast as possible *Finish @ sternum. *leg drive. long pulls. *Breathe. *power output. HYROX x DTSC "a nasty push pull run" For Time: 1,000 Meter [...]

WORKOUT OF THE DAY "Dream Team" For Time: (Teams of 2) 2,000m Row 50 Burpee Box Jump Overs @ 24"/20" 4,000m Bike Erg 50 Burpee Box Jump Overs @ 24"/20" 2,000m Ski Erg *TC: 35:00 [...]

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 [...]