MONDAY
Strength
—
Workout Of The Day
30 min AMRAP
60 second Accumulated L hang
200m Run
50m each arm single arm overhead carry
100m run
75 second Accumulated Ring plank/ 30 sec each side, single arm ring plank
200m Run
100m Double KB front rack carry
100m run
*Every break on hang, ring plank = 15 Double KB russian swings @ 2x 24/16kg
Every break on carries = 15 Double or Single Goblet KB Front Squats before commencing remainder of carry
TUESDAY
Strength/Skill
PRACTICE HANDSTAND PUSH UPS
10 mins on clock to practice HANDSTAND PUSH UPS
Options can be:
A: AMRAP Handstand push ups to challenging height/Deficit/Strict
B: Practice handstand push ups building to deepest deficit or strict, go every 60-90 seconds.
C: Attempt and practice Headstands, handstands, handstand push ups
Workout Of The Day
5 Rounds x AMRAP 3:
9 Hang Power Cleans @ 60/40kg
11 Handstand push ups
Max Calorie Bike In remaining time
Rest 1 Minute Between Rounds
*Score = Total calories on the bike
WEDNESDAY
Strength
Every 90 seconds for 6 sets
2 Touch and go power snatches + 3 Overhead squats
*Start @ 6 RPE and Build over sets
Workout Of The Day
3 RFT in pairs
30 Synchro Wall balls
24 C2B broken between evenly
20 Medball situps passing to eachother
THEN:
30 Synchro Lunge wall balls
THURSDAY
Strength/Skill
–
Workout Of The Day
AMRAP 13:00
3-6-9-12-15-18 etc
Cal on machine of choice
Rest 30 seconds after each set of cals
Rest 4:00
AMRAP 13:00
3-6-9-12-15-18 etc
Cal on machine of choice – Different machine to first block.
Rest 30 seconds after each set of cals
FRIDAY
Strength/Skill
Every 2:00 x 4 sets
2 x Squat cleans + 2 x Split jerks
@ Build to a heavy (not max) complex over 4 sets
Workout Of The Day
20:00 time cap
For time:
100 Single skips
20 Squat clean @ 50/35kg
30 Box dip
50 Double unders
20 Thruster @ 50/35kg
30 T2B
Rest 2:00
50 Single skips
25 Double unders
15 Squat clean @ 70/45kg
15 Thruster @ 70/45kg
20 Box dip
20 T2B
SATURDAY
HYROX PAIRS:
For time:
1000M Partner Run (Using Band)
80 Meter Burpee Broad Jump (Shared)
800M Partner Run (Using Band)
2,000M/1700M Row (Shared)
600M Partner Run (Using Band)
100 Box Jump Overs 24/20″ (Shared)
