Monday
Strength/Skill
–
Workout Of The Day
25 minute AMRAP
800m Run or 1000m Row
30 TTB
30 DB Hang Power Cleans – 50/35lbs (22.5/15kg) per hand
*Kilo weights: 22.5/15kg
*Your choice to run or row based on if you did Murph over the weekend or not
Top Scores – 3 Rounds
Minimum Goal – 2+ Rounds
H Y R O X
Every 9:00 x 3 Rounds:
1000m Run
40 Box Skiers (20 each side – lateral hops over low box or plate)
Score = Run time per round
Cap 8:30/Round
Target Time per Round: 6-7:30 mins
Use remaining time in each round to rest
Scaled:
Run 800m
30 Box Skiers (15 per side)
Beginner:
Run 4-600m
20–24 Alternating Lateral Step-Overs
TUESDAY
Strength/Skill
EEvery 90 sec x 8 sets (alternating 4 each)
Set 1) 5/side Kickstand Single Arm KB Deadlift @ 3111 tempo
Set 2) 50ft/side Single Arm KB Overhead Carry
Workout Of The Day
15 min AMRAP:
15/12 Cal Echo Bike
3/side KB Turkish Get ups – moderate loading
30 sec/side Forearm Side Plank
Top Scores – None, focus on recovery/sustainable effort
WEDNESDAY
Strength
EMOM x 12 minutes alternating:
Min 1: Overcoming Iso Bent Over Row x 7 sec @ max effort
Min 2: 30 sec AMRAP x Supinated Ring Rows
Min 3: 12-15 Long Seated Banded Face Pulls
Min 4: Rest
Workout Of The Day
EMOM x 20 minutes alternating:
Min 1 – Row Cals
Min 2 – Single arm DB Power Snatches – 50/35lbs (22.5/15kg) – Alternating
Min 3 – Box Jumps – 24/20″ – step down
Min 4 – Abmat Sit-Ups
Min 5 – Rest
*Working for max reps within each minute
H Y R O X
For Time: Cap 30:00
1000m Row
800m Run
50m Power Bag Walking Lunges
600m Run
40m Burpee Broad Jumps
400m Run
40m Farmer’s Carry @ 32/24kgs
200m Run
Scaled:
800m Row
600m Run
30m Lunges
400m Run
20m Burpee Broad Jumps
300m Run
40m Farmer’s Carry @ 24/16KGs
200m Run
Beginner:
600m Row
400m Run/Walk
20 Alternating Lunges (bodyweight)
300m Run/Walk
20 Burpee Broad Jumps or 10 reps
200m Run/Walk
20m Farmer’s Carry 12/8KGs
100m Run
Total Running Distance
Rx: 2000m
Scaled: 1700m
Beginner: 1000–1200m
THURSDAY
Strength/Skill
Every 2:30 x 3 sets:
AMRAP (-1) Shoulder Press
*Set 1 – 85% 1RM
*Set 2 – 80% 1RM
*Set 3 – 70% 1RM – Go to Max
Workout Of The DaY
8 Rounds For Time
45 Double unders
3 Wall Walk
Rest 30 sec between rounds
Time Cap – 18 min
Top Scores – 12 min
FRIDAY
Strength/Skill
Every 3:00 x 4 sets:
2-4 Hand-Release Deadlifts @ 82-85% 1RM from 5/16/25`
*Max of 2 seconds to reset between each rep
*Members can choose any number within rep range based on feel. No reps should be a grind to get through – keep them moving fast
Workout Of The Day
8 Rounds For Time
45 Double unders
3 Wall Walk
Rest 30 sec between rounds
Time Cap – 18 min
Top Scores – 12 min
H Y R O X
EMOM 20
(4 Work Minutes + 1 Rest Minute, x 4 Rounds)
Min 1:
14/12 Cal Row – Sprint pace (RPE 9)
Rest remaining time
Min 2:
20m Power Bag Walking Lunges (HEAVY – 30/20kg)
Unbroken or 1 break max
Min 3:
12/10 Cal Ski – Sprint pace (RPE 9)
Rest remaining time
Min 4:
30m Farmer’s Carry (HEAVY)
No more than 1 break
Min 5:
Rest
Score = Farmer Carry Load
SATURDAY
In Teams of 2:
10 Rounds for time
24 Wallballs – 20/14lbs (9/6kg) to 10/9ft
20 Line Facing Burpees
16 Toes to Bars
*partners alternate each movement
Time Cap – 32 min
Top Scores – 25 min
