MONDAY
Strength/Skill
—
Workout Of The Day
EASTER TEAM WORKOUT!
H Y R O X
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TUESDAY
Strength/Skill
—
Workout Of The Day
4 sets:
4 minute AMRAP
15 Pull ups
15 Burpees to 6″
Touch Max Cal Row in time remaining
–Rest 1 minute between sets–
*Final round work for full 5 minutes
WEDNESDAY
Strength
Every 2:30, for 10 minutes (4 sets):
2 Power Cleans @ 85-93%
*Drop and reset between reps (building across sets).
Workout Of The Day
EMOM x 15 Minutes Alternating:
Minute 1 – 60 Double Unders
Minute 2 – 9 Hang Power Cleans @ (52/34kg) + AMRAP TTB in time remaining
Minute 3 – Rest
H Y R O X
On a 25 Minute Running Clock:
From 0-7:00
1000m Steady Run @ 7/10 RPE
Time Cap – 7 minutes
Rest 1 minute –
From 8:00-12:00
Max Calorie Row or Ski
Rest 1 minute –
From 13:00 – 20:00
1000m Steady run @ 7/10 RPE
Time Cap – 7 minutes
Rest 1 minute –
21:00 – 25:00
THURSDAY
Strength/Skill
Every minute for 8 minutes (4 rounds):
Minute 1: 4 Single Leg Medball Pass To Walls/side
Minute 2: 5 Seated Medball Chest Throw To Wall for Max Upper Body Power
Workout Of The Day
For time
10-8-6-4-2
Echo Bike Cals
50 Meter Sandbag Bear Hug Carry – 40/30KG (or heavy as possible)
Rest 30 sec after each round
-Rest 3 minutes-
For time
2-4-6-8-10
Echo Bike Cals
50 Meter Sandbag Bear Hug Carry – 40/30KG (Or heavy as possible)
Rest 30 sec after each round
Women’s Cals – 9-7-5-3-1
*c2 cals: Add 2 cals to each set (damper 7/5)
GYMNASTICS
Bar Muscle Up Skills + Drills!
FRIDAY
Strength/Skill
Every 3 minutes, for 12 minutes (4 sets):
2 Front Squats + 1 Split Jerk @ 80-85%
*Use 80-85% of 1 RM clean and jerk.
Workout Of The Day
18 minute AMRAP
5 Medball Sit ups – 20/14lbs
10 Push ups
15 Wallballs – 20/14lbs to 10/9ft
200m Run with Medball
H Y R O X
Each for time:
Row 1000m
Ski 1000m
Echo Bike 50/35 Calories
SATURDAY
For time: (teams of 2)
6 Rope Climbs to 15ft
15 Double DB Box Step-ups – (22.5/15kg) – 20″
20 Single Arm Alternating DB Power Snatches – (22.5/15kg)
40/32 Cal Echo Bike
–
8 Rope Climbs to 15ft
20 Double DB Box Step-ups – (22.5/15kg) – 20″”
30 Single Arm Alternating DB Power Snatches – (22.5/15kg)
40/32 Cal Echo Bike
–
10 Rope Climbs to 15ft
25 Double DB Box Step-ups – (22.5/15kg) – 20″”
40 Single Arm Alternating DB Power Snatches – (22.5/15kg)
40/32 Cal Echo Bike
*Split reps in any way
Time Cap – 32 min
Top Scores – 24 min
