MONDAY
Strength
—
Workout Of The Day
4 rounds
50m Each arm Single arm DB Overhead carry
5 Front Squats @ 65%
1200m Airbike (0.75 miles)
100m KB Farmers carry
10 Back Squats @ same load as Front Squats
TUESDAY
Strength/Skill
Toes to bar skill practice
10 mins on clock to practice Toes to bar
Options can be:
OPTION A: 5+ T2B
1x Set of max effort toes to bar
Rest 2-3 minutes
3 sets of 60% of max effort set of toes to bar
Play around with different variations (straight legged, bent knee and kick).
OPTION B: 1-5 T2B – DRILLS
AMRAP
3-5 Toes to rings
5-10 Deadstop toes to bar
3 Singles or small sets of toes to bar
OPTION C: 0-1 T2B -STRENGTH
AMRAP
5-10 Lying toes to bar
10 Beat swings
10 Lying pike pull downs
5-10 Kipping knee raises
Workout Of The Day
For Time [18 Minute Cap]:
200/150 Meter Row
1 Deadlift @ 100/70kg
1 Toes to Bar
200/150 Meter Row
2 Deadlifts @ 100/70kg
2 Toes to Bar
ETC.. KEEPING ADDING 1 REP TO DEADLIFT AND TTB UNTIL YOU REACH:
200/150 Meter Row
10 Deadlifts @ 100/70kg
10 Toes to Bar
WEDNESDAY
Strength
12:00 to build to:
Heavy set of 2 Squat snatches
Workout Of The Day
21-15-9
Box jump overs @ 24/20″
Power Snatches @ 40/30kg
THURSDAY
Strength/Skill
–
Workout Of The Day
In pairs
For Time [30 Minute Time Cap]:
100-80-60-40-20:
Double unders
60-50-40-30-20
AbMat Sit-ups
50-40-30-20-10
Burpee to pull up bar touch (out of reach)
*50m Dumbbell Farmers Carry @ 2x 22.5/15kg After Every MOVEMENT –
FRIDAY
Strength/Skill
Every 2:00 x 6 sets
Building across. Must do 2 sets at same weight before increasing
Set 1-3-5
1x Squat cleans + 2x Split jerks
Set 2-4-6
2x Squat cleans + 1x Split jerks
Workout Of The Day
200m Run
20m Double DB by sides walking lunge
30 Pull ups
400m Run
20m Double DB front rack walking lunge
20 C2B
200m Run
20m Single DB overhead walking lunge
10 Bar Muscle ups
Lunge = 5m lengths.
DB’s @ 2x 22.5/15kg
SATURDAY
HYROX PAIRS
For time:
Partner A: 200M Run, while Partner B: 30 Meter Burpee Broad Jump, then swap.
Partner A: 400M Run, while Partner B: 500/400M Row, then swap.
Partner A: 20 Box Jumps, while Partner B: 100M Heavy Farmer Carry, then swap.
Partner A: 800M Run, while Partner B: 40/30 cal. assault bike (48/40 cal bike-erg) , then swap.
Partner A: 400M Run, while Partner B: 500/400M Row, then swap.
Partner A: 20 Box Jumps, while Partner B: 100M Heavy Farmer Carry, then swap.
Partner A: 200M Run, while Partner B: 30 Meter Burpee Broad Jump, then swap.
TIME CAP 40 MINS
