MONDAY
Strength/Skill
Every 3 minutes, for 12 minutes (4 sets):
4 Back Squats @ 75%
*4 sec pause in bottom- 75% of Pause 1RM From Week 1.
BAFW:
4 reps w/ 4s Pause @ 6-7/10 Effort focusing on form.
Workout Of The Day
4 Rounds for Time, with Buy In and Cash Out:
Buy In:
Run 400 meters
Then 4 RFT:
4 Wall Walks
12 Overhead Squats @ 43/30KG
Cash Out:
Run 400 meters
Time Cap: 14 minutes
H Y R O X
“Run Club” #11
Advanced
2 Sets:
2,000 Meter run @ 20 Seconds SLOWER than 5K Pace
5 Minutes of walking Rest
1,000M Run @ 10-15 Seconds FASTER than 5K Pace
DISTANCE: 6,000M
Intermediate
2 Sets:
1,500 Meter run @ 20 Seconds SLOWER than 5K Pace
5 Minutes of walking Rest
800m Run @ 10-15 Seconds FASTER than 5K Pace
DISTANCE:
Beginner
2 Sets:
1,000M Run @ 7RPE
5 Minutes of Walking Rest
400M Run @ 9RPE
DISTANCE: 2,800M
TUESDAY
Strength/Skill
—
Workout Of The Day
teams of 2:
For Time:
100 Kettlebell Swings @ 24/16KG
80 Single-Arm Kettlebell Shoulder to Overheads @ 24/16KG
40 Kipping Pull-Ups
40 Box Jumps 24/20 inches
-Rest for 1 minute-
40 Box Jumps 24/20 inches
40 Kipping Pull-Ups
80 Single-Arm Kettlebell Shoulder to Overheads @ 53/35 lbs
100 Kettlebell Swings @ 24/16KG
*Time Cap: 22 minutes
*SHARE ALL REPS AS NEEDED
*BAFW: Use 8-16KG KBs + 7-15KG DBs for STOH + Ring Rows
WEDNESDAY
Strength
3 Total Sets:
Every 30 seconds, for 2 minutes (4 sets):
1 Power Clean @ 80-85%
–rest 2 minutes between sets–
*Drop and reset between reps.
*BAFW: 3-5 Power Cleans w/ Empty bar to very light load across all sets, focus is on great form and understanding movement before adding weight.
Workout Of The Day
Every 90 seconds for 15 minutes (5 alternating rounds):
Set 1:
10 Hang Power Cleans @ 52/35kg
20 Alternating Front-Racked Barbell Reverse Lunges @ 52/35kg (10/side)
Set 2:
Echo Bike for 1 minute for max calories
Score = Total Cals
*BAFW: Empty barbell or light load for power cleans and focus on form. Bodyweight or light goblet lunges.
Top Scores – None, focus on effort on the bike
Masters RX – (43/30kg)
Scaled: (34/25kg)
H Y R O X
For time:
400M Run
35 Wallballs 20/14lbs to 10/9ft
400M Run
35 Medball Squats 20/14lbs
400M Run
35 Burpees over MedBall
400M Run
35 Wallballs 20/14lbs to 10/9ft
Scaling:
200m run (100m for beginners)
14/10lb wallball (or lighter)
20 Burpees over ball
THURSDAY
Strength/Skill
Every 2 minutes for 12 minutes (3 rounds):
Set 1:
Max V-Ups for 45 seconds
Set 2:
6 Dumbbell Single Leg Romanian Deadlifts/side
Workout Of The Day
For Time:
40 Deadlifts @ 100/60KG
Row 800 meters
20 Deadlifts @ 125/85KG
Row 800 meters
10 Deadlifts @ 140/100KG
Row 800 meters
Time Cap: 16 minutes
*BAFW: Perform light to moderate weight Deadlifts (or KB Deadlifts) without ascending in load each round + scale to 600m row as needed
Top Scores – 12 min
Masters RX – (85/56kg), (102/70kg), (115/79kg)
FRIDAY
Strength/Skill
Every 2 minutes, for 8 minutes (4 sets):
3 Push Presses @ 75%
*Pause for 3 sec in bottom of every rep.
*Percentages are based on 3RM with a 3-second pause from week 1
*BAFW: Keep barbell empty or very light to learn the mechanics of the push press.
Workout Of The Day
As Many Rounds and Reps as possible in 12 minutes:
90 Double-Unders
15 Lateral Burpee Over Lines
15 Kipping Handstand Push-Ups
90 Double-Unders
15 Lateral Burpee Over Lines
10 Strict Handstand Push-Ups
*Top Scores – 2 Rounds
Minimum Goal – 1+ Rounds
*BAFW: Perform single unders, DB push presses in place of KHSPU and DB strict Press in place of SHSPU.
Scale burpees back to 8 reps.
H Y R O X
Accumulate in all distances in any order, split how you like between 2.
– 2,000 Meter Run
– 100 Meter Sled Push 120/90/60KG
– 100 Meters of Burpee Broad Jumps
– 2,000M Row
– 100 Wallballs
Time cap: 35 Minutes
SATURDAY
6 Rounds for Time: (3 Rounds Each)
30m Sandbag Lunge 25/20KG
400 Meter Run
Time Cap: 32 minutes
Partner 1 completes a full round while partner 2 accumulates max cals on rower, then switch. 6 total rounds (3 each)
Score = Time – Total cals (1 cal = 1 sec)
*Ex: if you finish in 20:00 and get 300 cals you would subtract 300 seconds from 20:00. Score = 15:00
Top Scores – 25 min (before subtracting cals)
