Fitness & Performance
4-6 sets total (2-3 each)
5 min –
Station 1:
– Run 400m, then in remaining time AMRAP:
R3M
+
5 min –
Station 2:
– Row 500/400m, then in remaining time AMRAP:
R3M
Fitness
A) E3M x 3 sets:
– 8-12/side half kneeling landmine presses
– 12 alternating DB goblet hold weighted step-ups
– 20 sec top of ring row hold
B) E3M x 4-7 sets:
– 12/9 or 10/7 cal row
– 6 DB hang power cleans + push press
– 8-12 wallballs
Performance
A) E4M x 4 sets:
– 3.3.3 TnG power clean + push jerk clusters
R10S between triples
B) E3M x 4-7 sets:
– 15/12 cal row
– 5 TnG power cleans (115/75, 95/65, 75/55)
– 12 wallballs (20/14)
RX+ perform w/ 135/95
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 6-12 dips (weighted or scaled as needed)
– 8-12/side bent over DB/KB rows
B) Strength Option
3-4 sets for quality:
– 8 double KB heel elevated front squats @ 3111 tempo
– 12-16 banded/cable tricep push-downs
– 1 lap suitcase carry (heavy)
– 16-24 alternating DB bicep curls
OR
Hyrox Prep (Last week!)
For time:
Complete 400m run before each movement
– 50 single/double unders
– 1 length burpee broad jumps
– 500m row
– 1 lap sandbag lunges
– 50 wallballs (14/10)
(Partner up, double reps and share however, run together)
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) For time:
– 600-400-200m run
– 24-16-8 SA alt. DB hang power snatches
– 10 lemon squeezes
*Scale run to 400-300-200m if needed
Performance
A) E2M x 8 sets
Sets 1-3: 3 hang power snatch
Sets 4-6: 2 hang power snatch
Sets 7-8: 1 hang power snatch
*No press outs! Work on pulling yourself under the barbell
B) For time:
– 600-400-200m run
– 30-20-10 SA alt. DB hang power snatches (50/35)
– 10 lemon squeezes
*Sub 1500/1000/500m bike if needed
Fitness
4-6 sets total (2-3 each)
5 min –
Station 1:
– Run 400m, then in remaining time AMRAP:
R3M
+
5 min –
Station 2:
– Row 500/400m, then in remaining time AMRAP:
R3M
Performance
4-6 sets total (2-3 each)
5 min –
Station 1:
– Run 400m, then in remaining time AMRAP:
R3M
+
5 min –
Station 2:
– Row 500/400m, then in remaining time AMRAP:
R3M
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) 6 rounds for time:
– 200m row
– 12 RKB swings
– 10 push-ups
– 8 box step-ups
R60S
Performance
B) 6 rounds for time:
– 250/200m row
– 15 RKB swings (53/35)
– 12 push-ups
– 9 box jump overs (24/20”)
R60S
*RX+ use 70/44
Fitness
A) E3M x 4 sets:
– 8 front squats
– 16 alt. tall kneeling DB piston press
– 16 alt. KB gorilla rows
B) E2M x 8-12 sets:
– 8-12 wallballs
– 8-12 SA DB hang power cleans
– 6 toes to bar
– 6 burpees or up/downs
Performance
A) E3M x 4 sets:
– 8 front squats @ 6-7 RPE
B) E2M x 8-12 sets:
– 12 wallballs (20/14)
– 12 SA DB hang power cleans (6/6 @ 50/35)
– 6 toes to bar
– 6 burpees to pull-up bar
Fitness
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets…
– 5 DB batwing rows w/ 5 count pause
After even sets…
– 10 banded Spanish squats
Performance
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
*Build to a tough but fluid set of 2.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12/side bent over banded tricep kickbacks
– 8-12/side lean away DB lateral delt raises
– 8-12 slide hamstring curls
– 1 lap reverse sled drag (heavy!)
OR
(Conditioning Option)
Hyrox Prep
For time:
800m run
1 lap burpee broad jump (scale 20 burpees in place)
600m run
2 laps walking lunge (b/w or sandbag)
400m run
30 HR push-ups
200m run
40 wallballs (14/10)
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