Strength/Skill
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Workout Of The Day
24 min AMRAP
50/40 Cal Echo Bike
30 Box Jumps – 24/20″ – step down
10 Devils Press – 50/35lbs (22.5/15kg)
Top Scores – 3 Rounds + Bike
Minimum Goal – 2 Rounds + Bike
H Y R O X
AMRAP 30
400m Run
50m Farmer Carry @ 24kg/16kg
400m Run
Rest 1:00
Goal: Complete as many quality rounds as possible (aim: 4–5 rounds for most). Maintain consistent pacing in your runs.
*sustained effort, controlled breathing, and mental pacing.
TUESDAY
Strength/Skill
Every. 2:00 x 5 sets:
Hang Squat Clean
Set 1: 3 reps
Set 2: 2 reps,
Sets 3-5: 1 rep
*Starting @ 70% for 3 and building to 85%+ for all 3 singles
*Drop and reset between reps.
Workout Of The Day
3 rounds for time
12 Thrusters – 95/65lbs (43/30kg)
12 Pull ups
directly into
3 Rounds for time
6 Thrusters – 135/95lbs (61/43kg)
6 Chest to bar Pull-ups
Time Cap – 12 min
Top Scores – Sub 8 min
Masters RX- 75/55lbs (34/25kg), 115/75lbs (52/34kg)
WEDNESDAY
Strength
Every 2:00 x 6 sets (alternating 3 each)
Set 1) 3-5 Bench Press
*Choose a tough load to start. If you hit 5 reps then build in weight for the following set
Set 2) Handstand Hold x AMRAP in 60 sec
*Freestanding or wall supported.
*Can break as needed on HS Hold, accumulate total time in the 60 sec window
Workout Of The Day
Every 4 min x 4 sets (2 sets of each – alternating):
Set 1:
45 Double unders
15 Hand Release Push-Ups
AMRAP Toes to bars Until 3 min Mark
Set 2 :
45 Double Unders
15 Toes to bars
AMRAP Hand Release Push-Ups Until 3 min Mark
*Score is total reps including buy-in.
H Y R O X
For Time – Cap 35:00
1000m Row
100m Farmer Carry (32/24kg)
1000m Row
50 Wall Balls (20/14lb) @ 20/14lbs
1000m Run
50 Wall Balls @ 20/14lbs
50m Burpee Broad Jumps
Target Time: 26–33 minutes
THURSDAY
Strength/Skill
EMOM x 8 minutes alternating:
Min 1: 10-15 Tall Kneeling Kettlebell Horn Curl
Min 2: 15-20 Banded Tricep Pushdowns
Workout Of The DaY
EMOM x 24
Min 1 – 14/10 Cal Row
Min 2 – 6-8/side KB Plank Pullthrough
Min 3 – 30 sec Straight Arm Plank
Min 4 – 12/9 Cal Echo Bike
Min 5 – 6-8/side KB Half Turkish Sit ups
Min 6 – 15 sec/side Star Side Plank
Top Scores – None, focus on effort
*This is meant to be lower intensity. Choose a KB weight that you can use on all movements
FRIDAY
Strength/Skill
Every 2:30 x 4 sets:
2-3 Hand-release Deadlifts
Set 1: 72-75%
Set 2: 77-80%
Set 3: 82-85%
Set 4: 87-90% 1RM
*Percentages are based off the heavy single 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
For time:
21-15-15-9
Power Snatches – 95/65lbs (43/30kg)
Wallballs – 20/14lb (9/6kg), 10/9ft target
Bar Facing Burpees
Wallballs – 20/14lb, 10/9ft target
Time Cap – 15 min
Top Scores – 12 min
Masters RX – 75/55lbs (34/25kg)
H Y R O X
Every 3 minutes x 5 rounds (15:00 total):
100m Farmer’s Carry @ 24/16kgs
15 Wall Balls (20/14lb)
Max Cal Row in remaining time
Rest 2:00, then:
Every 3 minutes x 5 rounds (15:00 total):
10 Power Bag Reverse Lunges (5/5)
15 Wall Balls (again)
Max Ski Cals in remaining time
Score = Total Calories (Row + Ski)
Secondary score: complete all reps unbroken if possible.
SATURDAY
In Teams of 2:
3 Rounds for time
800m Run
30 Synchronized Single DB Hang Cleans – 50/35lbs (22.5/15kg)
200m Single DB Farmers Carry
*Run together. Cleans are synchronized when DB is on shoulder. Carry together (1 DB per person) switching hands at any time
Time Cap – 27 min
Top Scores – 21 min
Scaled – Use 35/25lb (15/11kg) DB
