MONDAY
Strength
Squat Clean
3 sets of Max reps for 1 minute @ 80%
Rest 2 minutes between sets
Workout Of The Day
7 Rounds for Time:
7 Hang Power Cleans @ 52/38KG
14 V-Ups
TUESDAY
Strength/Skill
Every 2:30 for 15 minutes (3 alternating sets):
Set 1: Max Shoulder Presses for 1 minute @ 70%
Set 2: Max Chest-to-Bar Pull-Ups for 1 minute
Workout Of The Day
Every 2 Minutes Until You Complete 120 Wallballs:
*Starting At Minute 0:
6/4 Cal Row AFAP
AMRAP Wall Balls @ 20/14lb to 10/9ft until 60 sec Mark
-Rest 1 minute-
Time Cap: 20 minutes
*Continue sets until you complete 120 Wall Ball reps.
WEDNESDAY
Strength
Every 3 minutes for 9 minutes (3 rounds):
10 Dumbbell Farmer’s Lunges @ 22.5/15KG
5 Deadlifts @ 78-88%
Workout Of The Day
For time:
75 Single Arm DB Hang Power Snatches @ 22.5/15kg alternating hands
*Starting at Min 0, perform 3 Shuttle Runs at the top of each minute
Time Cap: 10 minutes
*1 Shuttle Run Rep = 7m down + 7m back
*Top Scores – Sub 6 Min
H Y R O X
Every 5 Minutes for 6 Rounds
Rounds 1+2+3:
400 Meter Run
12 Burpees to 6″ Touch above Head
15/12 Calorie Row
Rounds 4+5+6
250/200 Meter Row
15 Push Ups
15/12 Calorie Echo Bike
*4 Min time cap on each interval
THURSDAY
Strength/Skill
Every 90 seconds for 9 minutes (3 alternating sets):
Set 1: 3-5 Arch To Hollow Ring Swings
Set 2: 2-4 Standing Ring Transition Drills
Workout Of The Day
As Many Rounds and Reps as possible in 20 minutes:
3 Ring Muscle-Ups
Echo Bike 18/15 calories
FRIDAY
Strength/Skill
Every 2:30, for 12:30 (5 sets):
3 Back Squats @ 82-86%
*Start on the low end and increase load each set, capped at 86% for final set
Workout Of The Day
4 Rounds for Time:
50 Double-Unders
10 Front Squats @ 43/30KG
5 Power Cleans @ 43/30KG
SATURDAY (HYROX TEAM OF 3 WORKOUT)
AMRAP x 28 Minutes
1800/1500 Meter Row (1 person working at a time)
400 Meter Run (All team mates)
60 Kettlebell Goblet Squats 24/16KG (2 People Working Synchro)
400 Meter Run
30 Synchro Burpees (All team mates)
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