Fitness

A) E2M x 8 sets

Odd:

– 8-12 BB strict overhead presses

– 8-12/side half kneeling banded high row w/ side bend (L)

Even:

– 8 heavy goblet squats w/ pause

– 8-12/side half kneeling banded high row w/ side bend (R)

B) E90S x 10-15 sets:

– 3 double DB hang power snatch

– 5 hanging knee raises

– 7 push-ups

– 9 air squats

*Scale to reps of 3-4-5-6 if needed

Performance

A) E2M x 8 sets

Sets 1-4: 3 hang power snatch

Sets 5-8: 2 hang power snatch

*No press outs! Work on pulling yourself under the barbell

B) E90S x 10-15 sets:

– 3 TnG power snatches (95/65, 75/55, 65/45)

– 5 toes to bar

– 7 push-ups

– 9 air squats

*Don’t drop bars from overhead with anything less than 25s.

Fitness & Performance

A) E4M x 4 sets:
– 8-12 1&¼ DB bench press (pause on ¼ rep)

– 2-4 negative OR 4-8 weighted supinated pull-ups

– 8-12 BB hip thrusts off bench w/ pause

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 4 up/down DB devil cleans

Even: 12/9 cal row + 8-12 wallballs

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 4 DB devil cleans (35/20s)

Even: 15/12 cal row + 12 wallballs (20/14)

Fitness 

A) E2.5M x 8 sets:
– 3 BB back or box squats @ 3111 tempo

After Odd sets…

– 10/side half kneeling SA DB overhead press

After Even sets…

– 10 ring rows

Performance

A) E2.5M x 8 sets:
– 3 back squats @ 3111 tempo

*start conservative and build 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 12-16 DB floor press w/ pause

– 8/side banded hip flex w/ pause (small band)

– 8-12/side bent over DB row

OR

Hyrox Prep

For time:

– 400m run

– 20 pushups

– 800m row

– 40 walking lunges

– 20 ring rows

– 40 wallballs (14/10)

– 800m run

– 20 burpees

– 400m row

Fitness

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets…

– 5 DB batwing rows w/ 5 count pause

After even sets…

– 10 banded Spanish squats

B) 3 total sets…

3 min AMRAP:

– 4 DB push press

– 4 toes to bar

– 4 air squats

R60S

3 min AMRAP:

– 400m run or 1000/800m bike

• max effort burpees in remaining time

R60S

*Scores are score on AMRAP and total burpees added together for total reps.

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a tough but fluid set of 3.

B) 3 total sets…

3 min AMRAP:

– 3 shoulder to overhead (115/75, 95/65)

– 4 toes to bar

– 5 air squats

R60S

3 min AMRAP:

– 400m run or 1000/800m bike

• max effort bar facing burpees in remaining time

R60S

*Scores are score on AMRAP and total burpees added together for total reps.

Fitness

E6M x 6-8 sets (3-4 each)

Station 1:

– 200m row

– 12 DB thrusters

– 200m row

– 8 pull-ups

– 24 single unders

Station 2:

– 200m run

– 8 box step-ups

– 200m run

– 12 lemon squeezes

– 24 single unders

Performance

E6M x 6-8 sets (3-4 each)

Station 1:

– 250/200m row

– 12 DB thrusters

– 250/200m row

– 12 pull-ups

– 24 double unders

Station 2:

– 200m run

– 8 box jump overs (24/20”)

– 200m run

– 12 lemon squeezes

– 24 double unders

Fitness & Performance

A) E4M x 4 sets:

– 8/side SL wall assisted KB Romanian deadlifts

– 8-12 DB incline press @ 3011 tempo

– 8-12 tough ring rows

*Scale RDLs w/ foot on floor (kickstand style)

Fitness

B) E5M x 3-5 sets:

– 400m run (sub 1000/800m bike)

– 15 UB RKB swings

– 10 push-ups

Performance

B) E5M x 3-5 sets:

– 400m run (sub 1000/800m bike)

– 20 UB RKB swings (53/35)

– 15/12 push-ups

RX+ complete with 70/44 KB and/or 10/7 HSPUs

Fitness

A) E2M x 8 sets

Odd:

– 8-12 BB strict overhead presses

– 8-12/side half kneeling banded high row w/ side bend (L)

Even:

– 8 heavy goblet squats w/ pause

– 8-12/side half kneeling banded high row w/ side bend (R)

B) E3M x 5-8 sets

– 12/9 cal row

– 9-12 wallballs

– 3 up/down DB devil presses 

Performance

A) E2M x 8 sets:

– 3 hang power snatch

*No press outs! Work on pulling yourself under the barbell

B) E3M x 5-8 sets

– 15/12 cal row

– 12 wallballs (20/14)

– 3 DB devil presses (35/20s)