Strength/Skill
Squat Clean and Jerk – 10 minutes to build to a 1 RM
Workout Of The Day
12 minute Clock:
*At minute 0 – 50m DB Farmer Carry – 50/35lbs (22.5/15kg)
*At minute 3 – 100m DB Farmer Carry
*At minute 6 – 150m DB Farmer Carry
*At minute 9 – 200m DB Farmer Carry
AMRAP during remaining time:
18 Sit-Ups – Feet Anchored
18 SA DB Hang Power Snatch – 9/side, Not alternating
*Pick up where you left off on the AMRAP for total rounds and reps
H Y R O X
TUESDAY
Strength/Skill
Weighted Pull up – Build to a 1RM in 8 minutes
*Must be pronated grip (palms facing away from you).
Workout Of The Day
EMOM x 20:
Min 1: 30 sec AMRAP Wall Walks
Min 2: 30 sec AMRAP Run – Distance
Min 3: 30 sec AMRAP Chin Over Bar Hold
Min 4: 30 sec AMRAP Echo Bike – Distance
*Target around 100-150m for the run. It’s ok if it’s over or under the 30 sec mark.
Top Scores – None, focus on effort
Scaled:
Scaled Wall Walks
WEDNESDAY
Strength
Rowing Technique
2-3 sets
5 Strokes – Arms Only
5 Strokes – Hips + Arms
5 Strokes – Legs + Hips + Arms
Rest while partner is working
*Partner up. 1 partner performs the full drill while other partner rests
Workout Of The Day
20 minute AMRAP:
5 Rounds Each
Partner 1 – 15 Wallballs – 20/14lbs, 10/9ft
Partner 2 – 10 Line Facing Burpees
…into
5 Rounds Each
Partner 1 – 15/12 Cal Row
Partner 2 – 10 Line Facing Burpees
*Score is total reps.
*Partner 1 completes 15 Wallball while Partner 2 completes 10 Line Facing Burpees, then switch. Once both have completed a set of 15 wallball & 10 burpees that equals 1 round.
H Y R O X
THURSDAY
Strength/Skill
Workout Of The DaY
In Teams of 2:
For time:
Run 2001m with KB
24=>1
Box Jumps @ 24/20″ – Step Down Required
American KB Swings – 53/35lb (24/16kg)
*Run together, one carries KB, trade any time. Share the reps anyway for KB Swings & box jumps.
Time Cap – 30 min
Top Scores – None, focus on effort
FRIDAY
Strength/Skill
Every 2:30 x 3 sets:
5 Back Squats @ 75-80%
Workout Of The Day
For time:
60 Double Unders
30 Thrusters – 95/65lbs (43/30kg)
60 Double Unders
30 Snatch – 135/95 (60/43kg)
60 Double Unders
20 C/J – 155/105 (70/48kg)
60 Double Unders
20 Thrusters – 155/105 (70/48kg)
60 Double Unders
10 Snatch – 175/125 (80/57kg)
60 Double Unders
AMRAP Clean and Jerks @ 225/155 (102/70kg) until 10 minute Mark
*Standards:
-Performed you go I go style. One barbell, change your own weights.
-Share the double unders anyway.
H Y R O X
SATURDAY
12 minute Clock:
1 Round:
60 Synchro Single Arm DB Deadlifts – 50/35lb (22.5/15kg)
60 Toes to Bar – Shared
…into
2 Rounds:
30 Synchro Single Arm DB Hang Power Cleans – 50/35lb
30 Pull-Ups – Shared
….
AMRAP Remaining Time:
30 Alternating Single DB Suitcase Box Step Overs – 50/35lb, 20” box for all – Follow the leader style
15 Bar Muscle Ups – Shared
*DB Box Step Over – Held suitcase, follow the leader style alternating partners. 30 total reps.
