MONDAY
Strength/Skill
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Workout Of The Day
TEAMS OF 2:
9 Rounds, for time:
5 Synchro Thrusters @ 43/30KG
18 Hang Power Cleans @ 43/30KG (split with partner as needed)
8 Synchro Burpees
2 minutes x Max Calorie row, ski or bike (Split with partner as needed)
Time Cap: 36 Minutes
H Y R O X
“Run Club” – Will continue next week!
TUESDAY
Strength/Skill
—
Workout Of The Day
Every 3 Minutes x 6 Sets (3 each alternating):
2:30 Minutes Work / :30 Rest
Station 1:
10 Dual DB Burpee Power Cleans @ (22.5/15kg)
AMRAP Cal Row until the 2:30 mark
Station 2:
20 V-Ups
60 Double Unders
AMRAP Toes to Bar until the 2:30 mark
WEDNESDAY
Strength
Every 2:30, for 7:30 (3 sets):
10 Dumbbell One-Arm Bent-Over Rows
*10/side each set.
Workout Of The Day
Every 4 minutes x 4 sets:
8 Single DB Overhead Walking Lunge Steps – Left Arm
16 Single Arm DB Shoulder to overheads (8/side)
8 Single DB Overhead Walking Lunge Steps – Right Arm
AMRAP Shuttle Run Reps Until 2 Min Mark
H Y R O X
HYROX PFT:
1000m Run
50 Burpee Broad Jumps (90 cm)
100 Stationary Lunges (Fully Extended)
1000m Row
30 Push Up (Hand Release)
100 Wallballs (6kg male / 4 kg female)
Cap: 40 Minutes
THURSDAY
Strength/Skill
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Workout Of The Day
In Teams of 2:
15 Minute AMRAP:
60/48 Cal Row – Partner Holds Plank On Elbows
48 Lateral Burpees Over Rower – Partner Holds Top of Deadlift
36 Abmat Sit-Ups – Partner Hangs From Bar
24 Deadlifts @ (85/57kg) – Partner Holds Reverse Plank
FRIDAY
Strength/Skill
—
Workout Of The Day
OPEN WORKOUT 25.2
TBA 🙂
SATURDAY
In Teams of 2:
Buy In:
1,000m/850m Row (Shared)
*5 Minute time cap*
M/F: 900M
into
4 Rounds:
40 Rainbow Partner Wallballs (Both Partners) 20/14lbs. 10/9ft.
P1: 200m Run
P2: 20 Meter Burpee Broad Jumps
*Then Switch*
TOTAL TIME CAP: 32 MINUTES
