Workouts

Monday 10/20

WARM UP

5:00 bike

5:00 roll quads, ankles, lats

3 rounds:

10 kip swings

10 ring rows

10 air squats

SKILL

GHD hip extension

3 x 10-15

WORKOUT OF THE DAY

EMOTM 20:00:

1) 3 back squats

2) 3 strict pullups + 3 kipping pull ups + 3 bar muscle ups

*Build to heavy 3RM squat. Score best weight and total pull ups.

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

20:00 AMRAP:

500 meter row

500 meter ski

400 meter run

*Score total distance completed.

Half Hyrox SIM
TC 75 MIN

500m Run
500m Ski
500m Run
50m Sled Push 360/225
500m Run
50m Sled Pull 225/180
500m Run
40m Burpee Broad Jump
500m run
500m row
500m run
100m farmers carry 24/16kg
500m run
50m walking lunge 45/25 sandbag
500m run
50 wall balls 14/10

Saturday 10/18

WARM UP

10:00 dodgeball

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

5 rounds for completion:

400 meter run

Build to 1RM snatch

*Score heaviest lift.

Friday 10/17

WARM UP

5:00 single unders

3 rounds:

2 wall walk

10 ring rows

SKILL

10:00 handstand practice

Optional challenge:

10 handstand shoulder taps

5 meter handstand walk

1 pirouette

5 meter handstand walk

WORKOUT OF THE DAY

EMOM 20:00:

1) 15 pull ups

2) 15 GHD/abmat situps

3) 15 HSPU

4) 55 double unders

*Athletes can start on different stations. Score total reps completed.

Foundations(X)

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

10 rounds for time:

400 meter run

100 meter sled push

*40:00 time cap.

Thursday 10/16

WARM UP

3 rounds:

3 rope climbs to standing

10 push ups

10 step ups

SKILL

Bench press eccentrics

5 x 3 w/ 6 second eccentric

*Use spotters to reset the bar each rep.

WORKOUT OF THE DAY

30:00 AMRAP:

800 meter run

20 alternating single DB box step overs

4 rope climbs

RX: (50/35)

Foundations(X)

SKILL

Strict press

5 x 5

WORKOUT

For time with partner:

400 meter DB walking lunge

*Non working partner must do an “out and back” run to turnaround point or back to the gym (whichever is further). Rotate after each completed run.

Wednesday 10/15

WARM UP

For completion:

2:00 ski

2:00 row

2:00 bike

10 hip bridges

10 good mornings

SKILL

Deadlift

4 x 8

WORKOUT OF THE DAY

“Acid Bath”

500 meter ski

500 meter row

1000 meter C2 bike

*High intensity stimulus. Coach athletes to go hard on the ski, manage the row, and sprint the bike. 8:00 time cap.