- MONOSTRUCTURAL INTERVALS - 3 sets of: 1:00 min Bike @ Max Effort *Rest 2:00 in between sets. *Score = Max Cal in all 3 sets. - WORKOUT OF THE DAY - Crossfit Benchmark: “Row [...]

- STRENGTH - DB Bench Press 4 x 6 @ increasing load each set *Perform 15 Banded Tricep Extensions after each set. - WORKOUT OF THE DAY - For time: 10-9-8-7-6-5-4-3-2-1 Deadlift (1½ bodyweight) Bench [...]

- STRENGTH - Paused Front Squats Work up to a heavy single. *2 sec pause @ bottom. - WORKOUT OF THE DAY - For Time: 800 Meter Run 60 Wall Balls @ 20/14 40 Toes [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 120 Wall Balls @ 20/14 90 Toes To Bar 60 Push Jerks @ 155/105 30 Burpee Box Get Overs @ 48”/40” 10 Synchro Wall [...]

- STRENGTH -Strength Power Jerk 5 x 1 @ RPE 8-9 *Use racks. - WORKOUT OF THE DAY - For Time: 800 Meter Run Directly into, 10-20-30 of: Double KB Deadlifts Burpees Over KBs Directly [...]

- STRENGTH - 3-Position Power Snatch 6 sets of 1 @ RPE 7.5-8 *Be technical here. *3 Position = Dip, Hang, Floor. - WORKOUT OF THE DAY - Herowod: “Josh” For Time: 21 Overhead Squats [...]

- MONOSTRUCTURAL INTERVALS - 4 sets of: 400 Meter Run *Rest 1:30 in between sets. - WORKOUT OF THE DAY - 4 Rounds For Time: 20 Alternating Pistols 15 GHD Sit-ups 15/12 Cal Ski Erg [...]

- STRENGTH - DB Bench Press 4 x 8 @ increasing load each set *Perform 5 Barbell Pendlay Rows after each set. - WORKOUT OF THE DAY - EMOM 20: Minute 1: 30 sec L-Sit [...]

- STRENGTH - Paused Front Squats 5 x 1 @ RPE 8.5-9 *2 sec pause @ bottom - WORKOUT OF THE DAY - 15 AMRAP: 1 Bear Complex 95/135 12/15 Cal Bike Cal *Add 1 [...]

“Thanksgiving with the Girls: DTSC Annual Thanksgiving workout” *In any order with a 30 min Cap Complete the Following. **You may share stations and equipment today depending where you start! - WORKOUT OF THE DAY [...]