MONDAY
Strength/Skill
Every 90 seconds for 9 minutes (3 alternating sets):
Set 1: 5-10 Low To High Magnitude Kip Swings
Set 2: 4-8 Kipping Pull up Box Drills
*Focus on pointing toes, keeping arms shrugged to ears for Minute 1.
*4-8 reps/side for Minute 2.
OR
Every 90 seconds for 9 minutes (3 alternating sets):
Set 1: 5-10 Low To High Magnitude Kip Swings
Set 2: 4-8 Progressive Kipping Pull ups
OR
Every 90 seconds for 9 minutes (3 alternating sets):
Set 1: 3-6 One-Leg Box Supported Butterfly Pull-Ups
Set 2: 4-8 Progressive Butterfly Circles To Full Reps
Workout Of The Day
Every minute for 25 minutes (5 rounds):
Minute 1: Row for 20 seconds for max calories
Minute 2: Max Lateral Burpee Over Lines for 20 seconds
Minute 3: Max Chest-to-Bar Pull-Ups for 20 seconds
Minute 4: Max Box Jump Overs for 20 seconds @ 24/20 inches
Minute 5: Rest
H Y R O X
“Run Club” – Week 7
Advanced
Every 3 Minutes for 8 Rounds
Alternating Sets of:
400 Meter Run / 200M Run
*2:15 min time cap on each set
TOTAL DISTANCE: 2,400M
ntermediate
Every 3 Minutes for 8 Rounds
Alternating Sets of:
300 Meter Run / 100-200M Run
TOTAL DISTANCE: 2,000M
Beginner
Every 3 Minutes for 8 Rounds:
Alternating Sets of:
200 Meter Run / 100M Run
TOTAL DISTANCE: 1200M
TUESDAY
Strength/Skill
Every minute, for 10 minutes (10 sets):
3 Box Squats (20X1 tempo)
Workout Of The Day
As Many Rounds and Reps as possible in 12 minutes:
8 Shuttle Runs (15 Meters)
4 Wall Walks
24 Single Arm Dumbbell Suitcase Walking Lunge Steps @ 22.5/15kg
8 Shuttle Runs (15 Meters)
12 Hand Release Push-Ups
24 Dumbbell Goblet Lunges @ 22.5/15KG
WEDNESDAY
Strength
Every 2 minutes, for 6 minutes (3 sets):
5 Sumo Deadlifts (3010 tempo)
Workout Of The Day
Every 4 minutes for 16 minutes (4 rounds):
15 Russian Kettlebell Swings @ 24/16KG
15 V-Ups
10 Elbow Plank Kettlebell Pull Throughs
10 Side Plank Arch Ups
H Y R O X
60 Seconds WORK // :30 Seconds REST For 16 Rounds
Station 1: Ski-Erg for calories
Station 2: Row for calories
Station 3: Sled Push 120/90/80KG
Station 4: 100 Meter Runs
*Score is total Reps combined
*1 Length sled push (10 Meters) = 1 Rep
*100M Run = 1 Rep
THURSDAY
Strength/Skill
Rowing Technique Drills:
Hover Drill
4 sets – 5-10 sec hold
*Partner up and switch back and forth. 4 sets each
+
Accumulate 5 reps of each
– First 1/4 Slide
– First 1/4+First 1/2 Slide
– First 1/4+First 1/2 Slide+Full Slide with pause at the Finish
Rest while partner works x 2 sets
Workout Of The Day
In Teams of 2
40-30-20-10 Cals for Time:
Row
Echo Bike
Time Cap: 22 minutes
*Female Cals – 32-24-16-8
*Both partners working at the same time
FRIDAY
Strength/Skill
Workout Of The Day
OPEN WORKOUT 25.1
TBA 🙂
SATURDAY
As Many Rounds and Reps as possible in 24 minutes: (Teams of 2)
Run 800 meters
40 Back Squats @ 60/43KG
Run 400 meters
30 Front Squats @ 60/43KG
Run 200 meters
20 Barbell Thrusters @ 60/43KG
