Workout of the Day
Strict Press
5 Sets
3 Strict Press
Increase from last week. On the 5th set, perform AMRAP reps.
-—
"Back to Back"
AMRAP 12:
8 Push Press @95/65
4 Burpee Pull-ups
8 Front Rack Barbell Lunges @95/65
4 Burpee Pull-ups
——-
If time allows…
3 x 10 Bulgarian Split Squats (Each Side)
Rest 1 Minute Between Sets
Finish with
100 Air Squats
AMRAP 20:00
20 DB Step Ups (1 DB) (50/35)
20 DB Push Press (10 right/10 left)
20 Box Situps
20 Box Jumps
r1:00
3 rounds:
14 Renegade Rows
r:30
14 DB Plank Push/Pulls
r:30
14 DB Crunches
r1:00
5:00 Clock:
Max Wall Sit Hold
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
—-
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
Time Cap: 35 Minutes
