Workouts

Monday 1/20

WARM UP

5:00 row/bike/ski

5:00 setup work stations with partner

SKILL

N/A

WORKOUT OF THE DAY

“MLK WOD”

For Time (with a Partner)

Buy-In:

15 Burpees Over Partner

Then, 2 Rounds of:

19 Snatches (95/65 lb)

29 calorie Ski Erg

Then, 2 Rounds of:

19 Thrusters (95/65 lb)

55 calorie Assault Air Bike

Then, 2 Rounds of:

19 Clean-and-Jerks (135/95 lb)

63 calorie Row

Then, 2 Rounds of:

19 Deadlifts (135/95 lb)

86 Double-Unders

Finally, 2 Rounds of:

35 Push-Ups

39 Sit-Ups

*45:00 time cap.

HYROX DOUBLES SIM
90 min Time Cap

With a partner

Must stay together on the runs
Split station work anyway- you go, i go

1000m Run
1000m Ski
1000m Run
50m Sled Push 360/225
1000m Run
50m Sled Pull 225/180
1000m Run
80m Burpee Broad Jump
1000m run
1000m row
1000m run
200m farmers carry 24/16kg
1000m run
100m walking lunge 45/25 sandbag
1000m run
100 wall balls 14/10

Saturday 1/18

WARM UP

10:00 handball

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

EMOTM 20:00:

Build to heavy bench/floor press

Build to heavy back squat

Friday 1/17

WARM UP

5:00 bike

3 rounds:

10 kip swings

5 piked push ups

25 foot walking lunge

SKILL

Handstand practice

WORKOUT OF THE DAY

Against a 15:00 running clock:

Max handstand hold (Scaled/Novice: Double dumbbell overhead hold, 40 lbs / 30 lbs)

Time Cap: 3:00 minutes

Tie Break: None

Event “Top Heavy” begins immediately following the 3:00 time cap.

“Top Heavy”

For time:

50/40 calorie bike

25 Handstand Push Up

50 Toes to Bar

25 HSPU

150 foot overhead walking lunge w/ bumper plate

Time Cap: 12:00 minutes

Tiebreak: Time after 50/40 calorie bike

Elite/Rx/16-17/35-54: 45 lbs / 35 lbs

Intermediate/55-59: 15 HSPU, 45 lbs / 35 lbs

14-15/60+: 15 HSPU w/ 2″ riser, 35 lbs / 25 lbs

Novice/Scaled: hand release push ups, knees to chest, 35 lbs / 25 lbs

Thursday 1/16

WARM UP

5:00 row or ski

3 rounds:

10 deadlift

10 meter broad jump

SKILL

Build to deadlift weight

WORKOUT OF THE DAY

For time:

21-15-9

Deadlift

Box jump

Time Cap: 8:00

Tie Break: None

Elite/Rx/35-49: 315 lbs / 205 lbs, 30 in / 24 in

Intermediate/16-17/50+: 275 lbs / 185 lbs, 24 in / 20 in

Scaled/Novice/14-15: 185 lbs / 125 lbs, 24 in / 20 in, w/ step ups

Wednesday 1/15

WARM UP

EMOTM 5:00:

1 pull up

2 burpees

3 front squats

SKILL

WOD setup

WORKOUT OF THE DAY

EMOTM until failure to complete:

Minute 1: 1 bar muscle up

Minute 2: 2 over and back burpees

Minute 3: 3 thrusters

*Every Time Through The Emom Sequence Athletes Must Add 1 Bar Muscle Up, 2 Burpees Over Bar, And 3 Thrusters.

Time Cap: None

Tie Break: None

Elite/Rx/16-17/35+: 95 lbs / 65 lbs

Intermediate: 95 lbs / 65 lbs, chest to bar pull ups

14-15: 75 lbs / 55 lbs, chin over bar pull ups

Scaled/Novice: 75 lbs / 55 lbs, ring rows