Workout of the Day

HYROX Workout

• 8-min amrap
  • 400m run
  • 20/18 cal ski
    • 2-min rest
• 8-min amrap
  • 400m run
  • 25ft sled push
    • 2-min rest
• 8-min amrap
  • 400m run
  • 200ft farmers carry (24/16)
    • 2-min rest
• 8-min amrap
  • 400m run
  • 20 plate ground to overhead
  • 10 burpees to plate

PARNTER WOD

EMOM : partners switch every min

• 5 deadlift + 100 pull ups
• 4 power clean + 100 bar facing burpees
• 3 clean & jerks + 100 pull ups

rx (155/105)

each min starts with the barbell movement, then chip away at the 100 reps, one person working at a time

thunder thighs & boulder shoulders week 10 day 5

4 sets: building up to 60% of 5rm fs.

• 2 x 10 : front squat – light
• 2 x 5 : pause front squat (hold grip, 2 second pause @ bottom)

4 sets:

• 1-min row(“talking pace”)
• 10 front squats @ 60% (holding grip, 2 second pause @ top locked out position & regrip, if needed)
  • rest :90

12-min amrap

• 200m row
• 15 hand release push ups
• 10 db thrusters (50/35)
  • do NOT drop dumbells

thunder thighs & boulder shoulders week 10 day 4

pull up/muscle up progressions

3 sets : emom

• odd : tempo negative
• even : 20 supinated bar hang

10-min “play” – choose 2 progressions to work on (listed on wod board)

for time (30-min)

• 50/40 cal bike
• 50 burpees
• 1-mile run
• 50 burpees
• 50/40 cal bike

*bike & burpees are capped at 5-min each

thunder thighs & boulder shoulders week 10 day 3

3 x 8 : push press @ 50, 55, 60% of 5rm shoulder press.

4 sets : @ 50, 55, 60, 65%

• 2 cleans
• 1 jerk

3 x 3 : clean pulls @ 70%

5 rounds (16-min cap)

• 12 hang power clean (135/95)
• 24 air squats
• 48 double unders

thunder thighs & boulder shoulders week 10 day 1

CHANGE WEEK

• 3 x 3 : power snatch @ 55, 60, 65%
• 4 x 1 : squat snatch @ 65-70%
• 2 x 5 : snatch grip deadlift @ 70%

20-min amrap

• 5 power snatch (95/65)
• 10 toes to bar
• 15 box jumps (24/20)
• 200m run

HYROX Workout

4 rounds

• 200m run
• 20 wall ball
• 10 burpee broad jump
  • rest 1-min
• 400m run
• 20 walking lunge steps
• 10 burpee broad jumps
  • rest 2-min

PARTNER WOD

for time (35-min)

• 50 clean & jerks
• 2000m row 
• 50 clean & jerks 

Every 5 min : run 400 m together*

workout starts with run

thunder thighs & boulder shoulders week 9 day 4

skill work (15-min)

pull up/muscle up progressions

*progressions listed on WOD board, we have something for everyone*

2 rounds (40-min)

• 800m run + 40/35 cal row
  • rest :30
• 600m run + 30 wall ball
  • rest : 30
• 400m run + 20/15 cal row
  • rest :30
• 200m run + 10 burpees broad jumps
  • rest :30