Sunday

Part 1

3 rounds:

3 Wall Walks

6 Burpees

12 Lunges/side

Rest 1:00

Then 4 x 500m (pick a machine; rest 1:00 between)

Rest 1:00

3 rounds:

3 Wall Walks

6 Burpees

12 Lunges/side

Rest 1:00

Then 4 x 500m (pick a different machine; rest 1:00 between)

Part 2

Tabata (:20 on / :10 off) if time permits

Sunday

Part 1

3 rounds:

3 Wall Walks

6 Burpees

12 Lunges/side

Rest 1:00

Then 4 x 500m (pick a machine; rest 1:00 between)

Rest 1:00

3 rounds:

3 Wall Walks

6 Burpees

12 Lunges/side

Rest 1:00

Then 4 x 500m (pick a different machine; rest 1:00 between)

Part 2

Tabata (:20 on / :10 off x 8:00)

4 x Jump Squats

4 x Hand Release Pushups

4 x Situps (legs straight on wall)

4 x Wall Sit w/ Plate

Saturday 🦆

9AM Hyrox

Interval Scheme: 1:45 work // :30 rest x 18 rounds (3 total circuits)

Zone 1

12 dumbbell row to kickback

Max reps dumbbell thrusters

Zone 2

150M ski

:10 rest

Zone 3

Max meter overhand sled push

Zone 4

12 kettlebell goblet squats

12 kettlebell swings

Zone 5

6 burpee dumbbell deadlift

6 push ups

Zone 6

Row (at RPE 8+)

10AM Self Destruction

Buy In:

100 wall balls @20/14# (split)

5 Rounds —> You go, I go

*Barbell reps must be completed unbroken*

6 hang power cleans

8 shoulder to overhead

10 (total) alt back rack reverse lunges

RX: 95/65# // Rx+: 115/85#

After each round:

1000 M row OR 2000 M bike (split)

Cash Out:

200 double unders (split)