Monday
Strength
Bench Press
Complete a 5×3 at 75%-80% of your 1RM. After each set, complete 8 Kettlebell Gorilla Rows on each side.
WOD – 15 min EMOM
Minute A: Thrusters
Minute B: Toe To Bar
Minute C: Burpees
Aim for 35 seconds of work / 25 seconds of rest
L3: 95/65lb
L2: 75/55lb (RX)
L1: 45/35lb
Score = Total Reps
Tuesday
Strength
Sled Push and Run
12 min – in teams of 2, 3, or 4:
One person will push the sled while one person runs 200m. Switch when the runner comes in.
WOD – 5 rounds, 19 min
3:00 minutes to complete:
10 Hang Power Cleans
12 Box Jump
Max Calories on Echo Bike in remaining time
1 minute rest between rounds
L3: 135/95
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Calories on Echo Bike
Wednesday
Strength
Deadlift
Complete a 6×5 starting at 65% of your 1RM and working up to 80% of your 1RM.
WOD – 2 rounds, 18 min
9 minutes to complete:
500/425m Row
20 Wall Balls
20 Dumbbell Snatch
20 Single Dumbbell Lunges
20 Dumbbell Snatch
20 Wall Balls
Rest in remaining time
L3: 70/50lb DB and 25/20lb WB
L2: 50/35lb DB and 20/14lb WB (RX)
L1: 35/25lb DB and 14/10lb WB
Score = Time to finish round 2
Thursday
Strength
Back Squat
Complete 5×6 at 70%-75% of your 1RM.
WOD – 16 min EMOM
Minute A: 15 Push Press
Minute B: 200/160m SkiErg
Minute C: 15 Kettlebell Swings
Minute D: 200/160m SkiErg
L3: 105/70lb BB and 70/53lb KB
L2: 95/65lb BB and 53/35lb KB (RX)
L1: 65/45lb BB and 35/26lb KB
Score = Slowest Row Time
Friday
WOD – 5 rounds for time, 45 min cap (“Barbara”)
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3:00 minute rest between rounds (take the full rest!)
No Levels Today
Score = Time
HYROX
Tuesday
WOD 1 – 12 min AMRAP
In teams of 2, 3, or 4:
One person will push the sled while one person runs 200m. Switch when the runner comes in.
WOD 2 – 23 min AMRAP
200m Run
10 Burpees
15 Box Jumps
200m Farmers Carry
15 Box Jumps
10 Burpees
200m Run
1 minute rest between rounds
Thursday
WOD 1 – 2 rounds, 20 min cap
400m Run
20 Wall Balls
500m SkiErg
20 Med Ball Lunges
400m Run
Rest 1 min between rounds
WOD 2 – 15 min EMOM
Minute A: 12 Box Jumps
Minute B: 10/7 Calories on Echo Bike
Minute C: 15 Kettlebell Swings
Minute D: 20 Sit-Ups
Sunday
WOD 1 – 3 rounds, 16 min
4 minutes of Max Calories on Bike (Echo or C2)
2 minutes of rest
Go hard on the bike!
WOD 2 – 4 rounds, 22 min
4:00 to complete:
400m Run
10 Burpee Broad Jumps
Max Wall Balls
2 minute rest between rounds