MONDAY
Strength/Skill
Every 2 minutes, for 8 minutes (4 sets):
8 Shoulder Presses
*Build to an 8 Rep Max Strict Press
*Start light and build for 4 full working sets of 8 reps.
Workout Of The Day
For 5 rounds, spend 1 minute on each movement, trying to accumulate as many points as possible:
– Echo Bike for cals
– Strict Pull-Up for reps
– Line Facing Burpee for reps
– Suitcase Dumbbell Box Step Up 24/20 inches @ 2×22.5/15KG
Rest 1 minute between each round
*Hold DB in Suitcase position for step ups.
H Y R O X
Advanced
3 Minutes ON / 1 Minute Rest for 8 Rounds
400 Meter Run
Alternate: Bike / Max Box Step Ups 20″ in remaining time @ EASY PACE
TOTAL DISTANCE: 3.2K
Intermediate
3 Minutes ON / 1 Minute Rest for 8 Rounds
200 Meter Run
Alternate: Bike / Max Box Step Ups 20″ in remaining time @ EASY PACE
TOTAL DISTANCE: 1.6K
Beginner
3 Minutes ON / 1 Minute Rest for 8 Rounds
150 Meter Run
Alternate: Bike / Max Box Step Ups 12″ in remaining time @ EASY PACE
TOTAL DISTANCE: 1.2K
TUESDAY
Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
2 Back Squats
*Build to a heavy 2 reps for the day in 5 working sets.
Workout Of The Day
13 Minute AMRAP:
55/44 Cal Row
55 Toes to Bar
55 Wall Balls @ 20/14lb (9/6kg), 10ft/9ft Target
AMRAP Ring Muscle ups in Remaining Time
*Top Scores – 20+ Ring Muscle Ups
Minimum Goal – 2-5 Ring Muscle Ups
WEDNESDAY
Strength
Every minute for 8 minutes (4 rounds):
Minute 1: Muscle Clean + Push Press
Minute 2: Power Clean + Push Jerk
*Light load, around 55-60% 1RM
Every 90 seconds, for 9 minutes (6 sets):
1 Hang Power Clean and Jerk
*Building to 80% 1RM Clean and Jerk.
*Small jumps in weight, tech focus.
Workout Of The Day
For time:
30 Clean & Jerks @ 60/43KG
*Starting at Min 0, Perform 8 Lateral Pogo Jumps Over the Bar Every Minute.
Time Cap: 10 minutes
*1 Pogo Rep = 1 jump over & back
H Y R O X
AMRAP IN 7 Minutes
80 Wallballs 20/14lbs 10/ft Target
Max Calorie Row In remaining time
Rest 3 Minutes before part 2..
AMRAP IN 7 Minutes
300 Meter Farmer Carry 32/24KG
Max Calorie Bike in remaining time
Rest 3 Minutes before Part 3..
AMRAP IN 7 MINUTES:
100 Meter Sandbag Walking Lunge (Done in 10 Meters)
Max Distance Run in remaining time (Done in 100 Meters)
THURSDAY
Strength/Skill
—
Workout Of The Day
30 Minute AMRAP:
Partner 1 – Row 500/400m
Partner 2 – KB Farmers Carry @ 24/16KG per hand
–Then Switch–
Run 1K – Together
FRIDAY
Strength/Skill
—
Workout Of The Day
On a 20 Minute clock- At minute 0:
For Time:
12 Barbell Thrusters @ 43/30KG
12 Kipping Handstand Push-Ups
40 Double-Unders
9 Barbell Thrusters @ 43/30KG
9 Kipping Handstand Push-Ups
40 Double-Unders
6 Barbell Thrusters @ 43/30KG
6 Kipping Handstand Push-Ups
40 Double-Unders
3 Barbell Thrusters @ 43/30KG
3 Kipping Handstand Push-Ups
40 Double-Unders
Time Cap: 7 minutes
At minute 10:
For Time:
3 Front Squats @ 60/43KG
3 Chest-to-Bar Pull-Ups
40 Double-Unders
6 Front Squats @ 60/43KG
6 Chest-to-Bar Pull-Ups
40 Double-Unders
9 Front Squats @ 60/43KG
9 Chest-to-Bar Pull-Ups
40 Double-Unders
12 Front Squats @ 60/43KG
12 Chest-to-Bar Pull-Ups
40 Double-Unders
*Kilo weights: 60/43kg
H Y R O X
Every 2 minutes for 6 Total Rounds
Partner 1:
20 Heavy Dumbbell Box Step Ups
While Partner 2:
40 Meter Sled Push 80-130KG (Including sled)
*Flow:
P1 Step Ups while P2 Sled Pushes (90 seconds to complete station, then swap)
*Every 2 Minutes for 9 Rounds (1 Min WORK / 1 Min REST)
Station 1: 12 Jumping Lunges + 9/6 Calorie Echo Bike SPRINT
Station 2: Max Calorie Row
Station 3: 8 Lateral Burpees over Line + 100m Run
SCORE = TIME IN SECONDS FOR INTERVAL COMPLETION + ROW CALS
SCALED:
8 Jumping or regular lunges + 6/4 calorie Bike
4 Burpees over line + 100m Run
SATURDAY
For Time:
600 Meter Relay Run
80/60 Calorie Echo Bike
600 Meter Relay Run
100 Kettlebell Swings 24/16KG
600 Meter Relay Run
80/60 Calorie Row
600 Meter Relay. Run
*All Work is shared
*Relay run = 100m Each until 600m is completed
Time Cap 35 Minutes
