Wednesday - Hyrox

Rep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds

Zone 1A

MAX REPS - Zercher Reverse Lunge (DB or Plate)

Zone 1B

Max Meters Row Sprint

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Zone 2A -

Max Lalanne Plank Hold

Zone 2B

Max Sled Push - AHAP

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Zone 3A

Max Push-Ups

Zone 3B

Max Ski Erg

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Zone 4A

Max Reps DB Hang Clean

Zone 4B

Max Reps Hollow Body Flutter Kicks

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Zone 5A

Max Reps Russian KB Swings

Zone 5B

Max Reps Extreme Mountain Climbers

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  • Class capacity is 30 athletes.

  • Athletes will spend 8 minutes per zone.

  • Each station involves 40 seconds of work followed by a 20-second switch.

  • Athletes will perform 4 sets at each station.

  • 8 rounds are completed in each zone before moving to the next.

Wednesday - CrossFit

"Quadruplet"

4 Rounds x AMRAP 4:

27/21 Calorie Row or Bike or Ski

15 Box Jumps (24"/20") 

12 Alternating Dumbbell Hang Squat Cleans 

Dumbbell: (70/50) 

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* Rest 2 Minutes Between Rounds

* Pick-up Where You Left Off

‍—-

If time allows ->

Durability

100 Plate Step-ups, 8" (Bodyweight)

100 Dual DB Wall-Sit Marches (heavy)

100 Double Dumbbell Shrugs (heavy)

Tuesday

Weighted Strict Pull-up

3 Sets: 

2 Weighted Strict Pull-ups 

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* Build In Weight To Technical Failure 

* Rest 2-3 Minutes Between Sets

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"Mount St. Helens"

For Time: 

36 Pull-ups 

63 Kettlebell Swings (53/35) 

1200m Row

‍—-

Accessory

3 Supersets: 

10 Barbell Bent Over Rows 

10 Wall Dumbbell Curls 

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Rest 2-3 Minutes Between Supersets