Wednesday - Hyrox

Interval Scheme: :40 on // :20 rest x 40 rounds

Each zone has two stations (A & B). Perform a 40 second AMRAP at station A and then switch to station B during the 20 second rest period. Continue to alternate between stations A & B until you have completed 8 total rounds (4 rounds at each station). Then move on to the next zone.

Zone 1

A: DB reverse lunges

B: Row (sprint)

Zone 2

A: Hollow body flutter kicks

B: KB deadlifts

Zone 3

A: Dual DB push press

B: Ski erg (sprint)

Zone 4

A: Plate ground to overhead

B: Speed skaters

Zone 5

A: KB goblet squats

B: Burpee broad jumps

Wednesday - CrossFit

Strength

4 Sets:

5 bench press (build, 75-80%)

Rest :20

3 lying medball chest throws (14/10#)

Rest 2:00 between sets.

Conditioning

“Magneto”

On the 1:30 x 10:

60 double unders OR 30 sit ups*

In remaining time, max hand release push ups

*Alternate between jump rope and sit ups (5 rounds of each)

Gun Show

3 Giant Sets:

10 skull crushers

10 tate presses

10 roll backs

10 tricep presses

Rest 1:00 between sets.