Saturday

HYROX

6 minutes at each station with a “rest run” in between. Rest run is a 4:00 clock to run 400m. Time remaining left over is rest. Scale the run distance to have at least 1:30 to rest. Use the rest to setup for the next station.

Station 1 (6 people)

20 Wallballs @14/10

10 Hercules burpees

Station 2 (6 people)

Row

:30s sprint, :30s easy

Station 3 (6 people)

20 Jump Squats

50ft Sled Push

Station 4 (6 people)

Minutes 1/3/5 - Ski

Minutes 2/4/6 - Jump Lunges

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10AM

"Team Hotshots 19" [HERO] 

6 Rounds For Time: 

30 Synchro Air Squats 

19 Power Cleans (135/95) 

14 Pull-Ups

400 Meter Run (Together) 

* Teams of 2 

* Split Power Cleans As Needed 

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Time Cap: 35 Minutes 

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Friday

"Toe to Toe"

[TEAMS OF 2] 

AMRAP 3 x 10 Rounds: 

P1: 16 Toes to Bar 

P2: 16 Dumbbell Snatches (50/35) 

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Time Remaining: 

Max Calorie Team Row 

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* One partner begins on toes to bar, the other on dumbbell snatches 

* Upon completion of that work, move to the rower and work through max calories as a team (one partner works at a time, switch out however) 

* The first partner done can advance to the rower 

* Partners alternate between toes to bar and dumbbell snatches each round (5x each station) 

* Score total row calories 

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Accessory

3 sets

Barbell Curls - “21’s” (7 low, 7 high, 7 full)

Barbell Windshield Wiper - 5/5 Alternating

Thursday

Back Squat 

On the 3:00 x 3 Sets:  

5 Back Squats 

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* Same Weight Across

* Aim For ~75-80%

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"Nacho Libre" 

AMRAP 9: 

6 Front Squats 

6 Push Jerks 

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[Every Break]: 

30 Double Unders 

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Barbell: (115/85)

Accessory

3x10/10 front foot elevated split squats

Rest 1

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