Workout of the Day

LEVEL UP week 16 day 1 

back squat – 3rm

Perform 1 heavy single, after you establish the 3rm.

“Murph Prep”

for time (28-min)

800m run

10 rounds “cindy”

• 5 pulls up
• 10 push ups
• 15 air squats

800m run

HYROX Workout

for time (35-min)

• 400m run
• 30 wall balls
• 400m run
• 30 burpees
• 400m run
• 30 sandbag walking lunges
• 400m run
• 30 hand release push ups
• 400m run
• 100ft farmers carry (24/16)
• 400m run
• 100 sit ups

with  partner (40-min)

• 4 rounds
  • 20 bar facing burpees
  • 200m run *together
• 3 rounds
  • 40 power cleans (135/95)
  • 400m run *together
• 2 rounds
  • 80 shoulder to overhead (95/65)
  • 800m run *together

LEVEL UP week 15 day 5 

• front squats – 3rm

for time (14-min)

“FRAN”

21 – 15 – 9

• thrusters (95/65)
• pull ups

LEVEL UP week 15 day 4

3 sets :

• 10 db crush press
• 15 db chest fly
• 20 overhead tricep extension

for time (35-min)

10 – 20 – 30 – 40 – 50

• cal bike
• cal row

LEVEL UP week 15 day 3

• deadlift – 3rm

4 rounds : emom

1. 5 wall walks
2. 100m ski
3. 10 burpee box jump overs
4. 15 kb swings
5. 20 sit ups
6. rest

LEVEL UP week 15 day 2 

3 sets build to 65-70%

• 1 power clean
• 1 hang squat clean
• 1 front squat
• 1 jerk

6 set : e2mom

• 1 clean & jerk
  • increase weight, build to heavy single 

for time (16-min)

• 15 clean & jerks (135/95)
• 1000m row
• 15 clean & jerks (135/95)

HYROX Workout

for time w/partner (40-min)

• 2000m row
• 200 ft burpee broad jump
• 100 wall ball
• 200 ft sandbag lunge
• 100 wall ball
• 200 ft burpee broad jump
• 2000m row

*one person working at a time, split in half*

Partner WOD

6 rounds : alternating full rounds 

• 6 cal bike
• 6 t2b

12 rounds : alternating movements

• 6 power cleans
• 8 front squats
• 10 shoulder to overhead

6 rounds : alternating full rounds 

• 6 cal bike
• 6 t2b

LEVEL UP week 13 day 5 

• front squats – 5rm

6 rounds : emom

1. 9 burpee box jumps (24/20)
2. 12 dumbell front squats (50/35)
3. 15/12 cal bike
4. rest