- TEAM DAY - "CC" 4 Rounds For Time: (In Teams of 2) P1: 800m Bike Erg / P2: 400m Run 18 Synchro Push Jerks @ 115/75 26 Pull-ups *one works ; one hangs 18 [...]

- PUMP - Upper: Push - Pull 4-5 sets: 2-4 Bench Press @ RPE 8-9 4-6 Wide Grip Strict Pull-ups *Rest 1:30 in between sets. - WORKOUT OF THE DAY - "Posterior" 3 Rounds For [...]

- OLY & JUMP - Olympic Lifting: Snatch + Plyos 5 sets: 1 Power Snatch + 1 Squat Snatch + 1 Hang Snatch @ RPE 7.5-8.5 5 Seated Box Jumps @ 30”/24” *Rest 1:30 in [...]

- UPPER & ABS - Body Building + Core 21-15-9 of: Empty Barbell Bicep Curls GHDs Banded Tricep Extensions @ light band V-ups DB Bicep Curls @ light *Fast. - HYROX x DTSC - "Foundation" [...]

- OLY & PUMP - Upper: Push / Pull 5 sets of: 1 Pause Power Clean *2 sec pause @ knees + 1 Power Clean @ RPE 8-9 10-15 Deficit Push-ups *Rest 1:00 in between [...]

- LEG DAY - Back Squats For quality: 5 Back Squats @ 80% 4 Back Squats @ 85% 3 Back Squats @ 90% 2 Back Squats @ 95% *Rest 2:00 in between sets. *Last week [...]

- HYROX x DTSC - "Running & stuff" AMRAP 30: 1,000m Run 50 Wall Ball Shots @ 20/14 500m/400m Ski Erg 100' Sandbag Walking Lunges @ light bag *goal = 3 rounds + *wall balls [...]

- TEAM DAY - "DWTN PUMP SESH" 6 Rounds For Time: (In Teams of 2) 24 Cal Ski Erg *split as needed 18 DB Bench Press @ 50s/35s *split as needed 12 Synchro Lateral Burpees [...]

- PUMP - Upper: Push - Pull 4-5 sets: 4-6 Bench Press @ RPE 7.5-8.5 4-6 Strict Chin-ups *Rest 1:30 in between sets. - WORKOUT OF THE DAY - "Julia and Henry" For Time: 50 [...]

- OLY & JUMP - Olympic Lifting: Snatch + Plyos 5 sets: 1 Squat Snatch + 1 Hang Snatch @ RPE 7-8 3 Depth Drop Box Jumps @ tall box *Rest 1:30 in between sets. [...]