Strength/Skill
Every 2:00 x 4 sets:
1 Position Snatch Deadlift + 1 Snatch x 3 complexes
Perform 1 rep @ each position within every set
*Position 1 – Lift to 2-sec pause 2inches (5cm) off ground, then back to the floor + full snatch
*Position 2 – Lift to 2-sec pause at the knee, then back to the floor + full snatch
*Position 3 – Lift to 2-sec pause at mid thight, then back to the floor + full snatch
*Drop & reset between each position.
*Start at 60% 1RM Snatch and build each set based on quality tech & positions.
Workout Of The Day
9 minute AMRAP:
1 Deadlift – 185/125lb (84/57kg)
1 Power Clean
1 Shoulder to OH
3 Box Jump Overs – 24/20″” – Step Down
2 Deadlift
2 Power Clean
2 Shoulder to OH
6 Box Jump Overs
3 Deadlift
3 Power Clean
3 Shoulder to OH
9 Box Jump Overs
…etc
*Each round completed, add 1 rep to each barbell movement & 3 reps to each set of BJO’s
Top Scores – 7+ Rounds
Minimum Goal – 5 Rounds
Masters RX – 155/105lbs (70/48kg)
H Y R O X
TUESDAY
Strength/Skill
Every :90 x 6 alternating sets (3 sets each)
Set 1:
45 sec AMRAP: Inverted CTB Rows – Supinated Grip
Set 2:
45 sec AMRAP: KB Gorilla Row – Alternating Arms
Workout Of The Day
20 minute AMRAP:
50 Double Unders
25 Push-Ups
200ft/60m DB Farmer Carry – 50/35lb (22.5/15kg) per hand
-Rest 30 sec after each round-
Top Scores – None, focus on a consistent effort
WEDNESDAY
Strength
EMOM x 4 minutes:
8-10 sec Front Squat Overcoming Isometric
*2 sets at each position – 2 at 1/4 squat, 2 at parallel
Every 2:00 x 2 sets:
10 Barbell Back Rack Front Foot Elevated Split Squats + 10 Bottom Pulses after final rep on each side
Workout Of The Day
Every 4:00 x 6 sets – 3 alternating sets of each:
Sets 1, 3, & 5:
30 sec Max Cal Echo Bike
Rest 30 sec
20 sec Max Cal Echo Bike
Rest 30 sec
10 sec Max Cal Echo Bike
*Rest until the remainder of the interval
Sets 2, 4, & 6:
Run 200m
Rest 30 sec
Run 200m
*Rest until the remainder of the interval
Time Cap on running – 3:00
Top Scores – None, focus on effort
H Y R O X
THURSDAY
Strength/Skill
Every 2 minute x 3 sets:
20 sec AMRAP Suitcase DB Farmer Carry/side
20 sec AMRAP/side Side Plank Arch Ups
Workout Of The DaY
EMOM x 30 minutes:
Minutes 1-10:
Even – 45 sec Max Cal Row
Odd – 15 sec Max Line Facing Burpees
Minutes 11-20:
Even – 45 sec Max Cal Row
Odd – 30 sec Max Line Facing Burpees
Minutes 21-30:
Even – 45 sec Max Cal Row
Odd – 45 sec Max Line Facing Burpees
Top Scores – 12/10 Cal Row across all sets + 4/8/12 Burpees for 15/30/45 sec intervals
FRIDAY
Strength/Skill
EMOM x 10 alternating:
Minute 1: 30 sec AMRAP Deficit Push-Ups – on Plates or DB’s
Minute 2: 45 sec Wall Sit – At Parallel, load with DB or KB in Goblet to increase the difficulty
Workout Of The Day
For Time
60/50 Cal Row
50 Dumbbell Alternating Power Snatches – 50/35lb (22.5/15kg)
40 Knees to Elbow
30 Single DB Box Step Overs
20 Box Jump Overs – 24/20inch
10 Bar Complexes
*Bar complex = 1 TTB + 1 CTB + 1 Bar MU
*Advanced – Box Jump Clear Over the box
Time Cap – 15 min
Top Scores – Finishing under the cap
Score = Total time or reps completed by the time cap
H Y R O X
SATURDAY
In Teams of 2
For total time:
4 rounds each:
P1: 8 Hang Power Cleans – 135/95lb (61/43kg)
P2: 30 Double Unders
rest 3:00
4 rounds each
P1: 10 Kipping HSPU
P2: Top of Deadlift Hold – 135/95lb (61/43kg)
rest 3:00
4 rounds each
P1: 4 Wall Walks
P2: Front Rack Hold – 135/95lb (61/43kg)
*Masters RX: 115/75lb (52/34kg)
Time Cap – 26 min
Top Scores: 20 min
*Including rest time
