Monday
Strength
Back Squat
Complete a 6×3 at 70%-80%. After each set also complete 7-10 Goblet Squats with heels on plate. Aim for a slightly challenging weight, but not too heavy and not too light.
WOD – descending ladder for time, 20 min cap
10-9-8-7-6-5-4-3-2-1 of:
Renegade Rows
Weighted Box Step-Ups (on each leg)
Complete a 200m Run after the even rounds (10-8-6-4-2)
Score = Time
Tuesday
Strength
Strict Press
Complete a 5×5 at 70%-75%. After each set also complete 7-10 Push-Ups.
WOD – 3 rounds for time,18 min cap
20/14 Calories on Echo Bike
20 Pull-Ups or 7 Muscle-Ups
30 Hang Dumbbell Snatches / 10 Barbell Snatches
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
Wednesday
Strength
Deficit Deadlift
Standing on 35 or 45lb colored plate, complete the following:
3×3 at 65%-75%
3×2 at 75%-80%
3×1 at 80%-85%
WOD – 20 min EMOM
Minute A: 250m/200m Row
Minute B: 8 Thrusters
Minute C: 12 Box Jumps
Minute D: 10 Burpees onto Plate
Minute E: Rest or Plank Hold
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Fastest Row Time
Thursday
Partner WOD – 40 min
Partner A – 5 min AMRAP of:
200m Farmers Carry
2 Sled Push and Pulls (down and back twice)
Max Plate Lunges in remaining time
Partner B – 5 min:
Recovery pace on C2 Bike
Switch every 5 minutes
L3: 45/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Score = Total Lunges
Friday
Strength
Bench Press
Find a single heavy or new 1RM. Then drop to 75%-80% and complete a 5×5.
WOD – 16 min AMRAP
5 Power Cleans
250m/200m SkiErg
8 Toes To Bar
12 Sit-Ups
Rest for about 1 minute between rounds give or take. Go when ready, but go hard and fast. Each round should be an all-out sprint.
Score = Total Reps
HYROX
Tuesday
WOD 1 – 15 min AMRAP
200m Med Ball Run
10 Med Ball Deadlifts
15 Med Ball Squats
20 Med Ball Lunges
Note: Try to complete this workout without setting the ball down.
WOD 2 – 18 min AMRAP
500/420m SkiErg
20 Sit-Ups
1 minute Plank
1 minute rest between rounds
Thursday
WOD – 40 min E2MOM
Minute A: 400m Run
Minute B: Max Sled Push
Minute C: Max Weighted Box Step-Ups
Minute D: Max Burpee Broad Jump
Minute E: Core Work (Plank, Side Plank, Hollow Hold, Flutter Kicks, etc)
Sunday
WOD 1 – for time, 12 min cap
2000m Row Test
WOD 2 – descending ladder for time, 20 min cap
25-20-15-10-5 of:
Calories on SkiErg
Box Jumps
Sit-Ups