Strength
5 Sets:
2 back squats at 75-85%
Build in weight. Rest 1:30 between sets.
Conditioning
“Tunnel Vision”
5 RFT:
15 box jumps (24/20”)
15 wall balls (20/14#)
15 kettlebell swings (53/35#)
Time Cap: 18:00
Monday - Hyrox 🤠
Rep/Interval Scheme: 6:00 on // 1:00 off x 4 Rounds
Zone 1
12 dual dumbbell bench press
8 push ups
Rest :30
Zone 2
250 meter row
20 alternating kettlebell goblet reverse lunges
Zone 3
12 dual dumbbell step ups
8 dual dumbbell jumping squats
Rest :30
Zone 4
50 foot arms only sled pull
:20 Rest
Sunday
Part 1
3:00 on / 1:00 off (Cap 23:00)
50-40-30-20-10 reps of…
Burpees
Situps
*Rx+ For Time (no built in rest). Rest 2:00 then max calorie machine in time remaining on 23:00 clock
Part 2
2:00 on / 1:00 off x 15:00
10/10 Split Squats + 10/10 Walking Lunges
Max Row
RX+ with DB’s (25/15)