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)
Fitness
100 single under buy-in
+
6 rounds with a partner:
– 12/9 cal row
– 12 SA DB hang power cleans (6/ide)
– 9-12 push-ups
+
6 rounds with a partner:
– 12/9cal row
– 9 goblet squats
– 6-9 strict pull-ups
+
50 up/down buy-out
*Alternate each movement.
Performance
100 double under buy-in
+
6 rounds with a partner:
– 15/12 cal row
– 9 hang power cleans (115/75, 95/65, 75/55)
– 12/9 push-ups
+
6 rounds with a partner:
– 15/12 cal row
– 9 front squats
– 9 pull-ups
+
50 burpee over the barbell buy-out
*Alternate each movement.
RX+ perform 3-6 bMUs instead of pull-ups
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
B) Strength Option
3-4 sets for quality:
– 10-20 DB tricep rollback tricep extensions
– 10 seated plate delt front raise bus drivers
– 10 hamstring curls
– 10/side SA DB preacher curls (bench propped up on leg)
OR
B) Hyrox Prep
3 rounds for time:
– 200m run (each round) then,
30-20-10 reps of:
– Row cals
– Burpees
– Sandbag lunges (scale unweighted)
Fitness
A) E2.75M x 6 sets:
– 4 BB back or box squats @ 3111 tempo
– 10/side half kneeling SA DB overhead press
– 10 ring rows
B) E5M x 3-5 sets:
– 400m run
– 15 UB wallballs
– 5 up/dpwn DB devil presses
*Scale to 300m run if needed
Performance
A) E2.75M x 6 sets:
– 4 back squats @ 3111 tempo
*start conservative and build
B) E5M x 3-5 sets:
– 400m run
– 20 UB wallballs (20/14)
– 5 DB devil presses (35/20s)
Fitness
A) E2M x 6 sets:
– 5 push press
After odd sets…
– 5 DB gorilla rows w/ 5 count pause
After even sets…
– 10 banded Spanish squats
B) E90S x 10-15 sets:
– 20 single unders
– 5 DB hang power cleans
– 4 shoulder to overhead
– 3 burpees over the barbell
*Scale up with reps of 25-5-5-5
Performance
A) E2M x 6 sets:
– 5 push press
*Build to a tough but fluid set of 5.
B) E90S x 10-15 sets:
– 20 double unders
– 5 hang power cleans (135/95, 115/75, 95/65)
– 4 shoulder to overhead
– 3 burpees over the barbell
*RX+ complete with reps of 25-5-5-5
Fitness
E5M x 6-10 sets (3-5 each)
Station 1:
– 400m row
– 8-12 DB or regular box step overs
– 8 toes to bar
Station 2:
– 400m run or 1000/800m bike
– 12 alt. hang DB snatches
– 8-12 dips
Performance
E5M x 6-10 sets (3-5 each)
Station 1:
– 500/400m row
– 12 DB box step overs (50/35 to 20/16”)
– 8 toes to bar
Station 2:
– 400m run or 1000/800m bike
– 16 alt. hang DB snatches
– 8-12 ring dips
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) E2M x 8-12 sets
Odd: 12/9 cal row + 10-15 RKB swings
Even: 12/9 cal row + 6 strict pull-ups + 8 push-ups + 10 air squats
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 15 RKB swings (53/35)
Even: 15/12 cal row + 6 pull-ups + 9/7 push-ups + 12 air squats
Fitness
E2MOM x 3-4 sets
1: 300m row
2: 8 DB hang power cleans + 8 DB push press + 8 NPU burpees
3: 300 or 200m run
4: 30 single unders + 8-12 hanging knee raises + 8-12 push-ups
5: rest
Performance
E2MOM x 3-4 sets
1: 375/300m row
2: 8 hang power cleans (115/75, 95/65) + 7 shoulder to overhead + 6 burpees over the barbell
3: 300m run
4: 30 double unders + 12 toes to bar + 15/12 HR push-ups
5: rest
RX+ sub 5 bMUs for T2B