MONDAY
Strength/Skill
10 minute AMRAP for Quality:
1 Strict Ring Muscle Up
20 Sec Freestanding Handstand Hold (accumulated)
40 Sec Parallette L-Sit (accumulated)
OR
10 minute AMRAP for Quality:
1 Strict Ring Muscle Up Negative
20 Sec Wall facing Handstand Hold (accumulated)
40 Sec Parallette L-Sit (accumulated)
OR
10 minute AMRAP for Quality:
3 Jump to Slow Eccentric Pull up on Rings or Bar
20 Sec Front Plank Hold (accumulated)
40 Sec Parallette Tuck-Sit (accumulated)
Workout Of The Day
As Many Rounds and Reps as possible in 12 minutes:
Run 400 meters
20 Toes to Bars
H Y R O X
“Run Club” #8
Advanced
“Repeatability Test”
For Time:
2,000M Run
rest for 6 Minutes
2,000M Run
DISTANCE TOTAL: 4K
Intermediate
1500 Meter Run
rest for 6 Minutes
1500M Run
DISTANCE TOTAL: 3K
Beginner
1,000M Run
rest for 6 Minutes
1,000M Run
DISTANCE TOTAL: 2K
TUESDAY
Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
1 Snatch Balance + 2 Overhead Squats
Workout Of The Day
For Time:
20 Overhead Squats @ 43/30KG
20 Bar Facing Burpees
Rest for 30 seconds
16 Overhead Squats @ 43/30KG
16 Bar Facing Burpees
Rest for 30 seconds
12 Overhead Squats @ 43/30KG
12 Bar Facing Burpees
Rest for 30 seconds
8 Overhead Squats @ 43/30KG
8 Bar Facing Burpees
Time Cap: 12 minutes
WEDNESDAY
Strength
Every minute, for 6 minutes (6 sets):
3 Deadlifts @ 75-80%
Workout Of The Day
Every minute for 25 minutes (5 rounds):
Minute 1: 60 Double-Unders
Minute 2: Max Dumbbell Alternating Power Snatches for 30 seconds @ 22.5/15KG
Minute 3: Row 14/11 calories
Minute 4: Max Single Dumbbell Hang Power Clean and Jerks for 30 seconds @ 22.5/15KG
Minute 5: Rest
*Scoring = total reps of DB movements only
H Y R O X
Every 5 Minutes for 5 Sets (4 Min Cap on each set)
Sets 1+2:
400 Meter Run
Max Wallballs remaining time 20/14lbs 10/9ft
Sets 3+4:
500/400 Meter Row
Max Burpee Broad Jumps in remaining time (5 Meters = 1 Rep)
Set 5:
400 Meter Run
Max Walking Lunges in remaining time (5 Meters = 1 Rep)
SCALED:
200m Run
350/250m Row
THURSDAY
Strength/Skill
Every minute, for 8 minutes (8 sets):
6 Barbell Bench Presses @ 45-65%
*3 reps with 2 sec pause on chest + 3 reps.
Workout Of The Day
As Many Rounds and Reps as possible in 20 minutes:
Echo Bike 15/12 calories
20 Plank Shoulder Taps
2 Turkish Get-Ups @ 16/12KG
Echo Bike 15/12 calories
20 Alternating Box Step-Ups 24/20 inches
10 Single Arm Russian KB Swings @ 16/12KG
*2/side for Turkish get ups.
*10/side for Single Arm Russian KB Swings.
FRIDAY
Strength/Skill
—
Workout Of The Day
OPEN WORKOUT 25.3
TBA 🙂
SATURDAY
In Teams of 2:
10 Rounds for Time:
Row 12/10 calories
6 Hang Power Cleans @ 70/47.5
4 Bar Muscle-Ups
Time Cap: 17 minutes
