Strength
4 Sets:
1 back squat
Build. Rest 2:00 between sets.
Conditioning
“Lungs and Lunges”
For time:
60-40-20 // 48-32-16 calorie row
30-20-10 front rack lunges (115/85#)
Time cap: 18:00
Monday - Hyrox 🛍
Rep/Interval Scheme: 2:00 work // :40 rest x 15 rounds
Each zone is an AMRAP. After completing 2:00 of work at a zone, athlete will transition to next zone. Athletes will complete each zone a total of 3 times.
Zone 1
10 kettlebell deadlift to high pull
5/5 kettlebell teapot
Zone 2
150 M ski erg
:10 rest
Zone 3
50 ft sled push
50 ft backwards sled drag
Zone 4
150 M row
:10 rest
Zone 5
5 dumbbell bicep curls
10 dumbbell thrusters
Monday - CrossFit 💡
Strength
4 Sets
1 deadlift
— Rest :20 —
2 max distance broad jumps
Build in weight. Rest 2:00 between sets.
Conditioning
“Snack Time'“
For Time:
600 M run
50 toes to bar
40 dumbbell push press
30 dumbbell hang power cleans
200 M farmers carry
RX: 2 dumbbells @50/35#
Time Cap: 18:00